Tay's Full Body Workout

Join Tay as she guides us through a full-body cardio workout that suits all fitness levels. Get ready to sweat and reach your goals!

Workout Instructions

Complete 3 rounds A1, A2, A3


200m Run


- Pace between a sprint and a jog


Dumbbell Front Rack Squats  

10 reps 


- Hold dumbbells in front of your shoulders, with elbows pointed forward and upper arms parallel to the ground.

- Lower your body by bending at the hips and knees. Keep your core engaged, chest lifted, and aim for thighs parallel to the ground.

- Drive through your heels to extend your hips and knees, returning to the starting position. Avoid locking out your knees at the top.


Dumbbell Thrusters

10 reps 


- Step one foot back into a lunge position, lowering your body until both knees are bent at 90 degrees.

- Squat down, keeping your chest lifted and core engaged.

- Drive through your heels to stand up and press the dumbbells overhead simultaneously.

Complete 3 rounds B1, B2, B3


300m Bike 


- Find a quick pace, drive through quads


Medicine Ball Reverse Lunges

10 each side


- Hold a medicine ball in front of your chest.

- Step one foot back into a lunge position, lowering your body until both knees are bent at 90 degrees.

- Push off with your front foot and bring your back foot forward, returning to a standing position.


Dumbbell Bulgarians

10 each side


- Stand in front of a bench or step with a dumbbell in each hand.

- Place the top of one foot on the bench behind you and lower your body by bending your front knee. Aim to lower until your front thigh is parallel to the ground.

- Push through your front heel to return to the starting position, engaging your leg muscles.

Complete 3 rounds C1, C2, C3 


B Stance Kettlebell RDLs

8 each side


- Take a step forward with one foot, placing it slightly in front of the other foot to create a "B" shape.

- Hold a kettlebell in one hand and hinge at the hips by pushing your glutes back. Keep your back straight and lower the kettlebell towards the ground while maintaining a slight bend in your back leg.

- Activate your core muscles for stability and engage your hamstrings to control the movement. Maintain good posture and avoid rounding your upper back.


Butterfly Sit Ups

10 reps


- Sit on the ground with the soles of your feet together, knees falling open to the sides.

- Engage your core by drawing your navel towards your spine.

- Lower your upper body towards the ground, then use your abs to lift yourself back up to a sitting position.


Plank Hold

1 min


- Start in a face-down position with forearms on the ground, elbows under shoulders.

- Engage your core by drawing your navel towards your spine and squeezing your glutes.

- Hold the plank position, keeping your body in a straight line from head to heels. Focus on maintaining proper form and breathing steadily.