Full-Body Functional Workout – Day 14 of Fitness in Recovery

The full-body functional movements in this workout are a good way to challenge yourself. Give this full body workout everything you have!

Full Body Workout Routines From a Personal Trainer

I’m Trevor, the personal trainer at Morningside Recovery. Today I will be showing you Dumbbell Thrusters, Single-Arm Lateral Raises, Wall Balls, and Sumo Deadlift High Pulls for a full body workout. It’s great to push yourself, but you should also know your limits. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day 14 of fitness:

Part One: Stretching

Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.

Pigeon Pose

• Pigeon pose is known as the king of hip openers. It increases mobility in your hips by working them from all angles.
• Start by placing your hands on the ground.
• Bring your right knee towards your right hand and the heel towards your left hip.
• Slowly lower your torso onto your leg.
• Reach your arms out as far in front of you as possible.
• Repeat on the other side.

Floor Shoulder Stretch

• • Lie on floor face down with your arms extended out to your sides and your palms facing down.
  • Slowly roll your body to the right side while keeping your right arm glued to the floor.
  • Hold for 30 seconds then repeat on the left side.

Spiderman Stretch

• • • Start in the pushup position and bring your right foot to the outside of your right hand.
    • Slowly lean forward and try to touch your elbow to the ground.
    • Hold for 30 seconds on each side.

Part Two: Strength

Dumbbell Thrusters

• • • 5×10-15 (5 sets of 10 to 15 reps).
    • Stand tall while holding dumbbells in front of your shoulders and your palms facing together.
    • Perform a squat and on the way up use the power from your legs to help press the dumbbells overhead.
    • Bring the dumbbells back to your shoulders before squatting again.

Single-Arm Lateral Raises

• • • 3×15-20 (3 sets of 15 to 20 reps).
    • Hold onto a post with one hand and a dumbbell in the other at your side.
    • Slowly lift the dumbbell to the side with your arm fully extended until it reaches the height of your shoulder.
    • Make sure you are not leaning over to compensate for a heavier weight. This exercise does not require much weight for it to be effective.

Part Three: Conditioning

Wall Balls

• • • 5×12 (5 sets of 12 reps).
    • Similar to the dumbbell thruster we just performed but now we are throwing a ball overhead.
    • When squatting with the ball make sure to keep it in front of your face almost as if you are kissing the ball.
    • Stay on your heels and do your best not to let the weight of the ball make you lean forward.

Sumo Deadlift High Pull

• • • 5×15 (5 sets of 15 reps).
    • With a kettlebell between your feet take a wide (sumo) stance.
    • Bend at your knees and hips and grab the kettlebell with a flat back.
    • Pull the kettlebell off the floor, extend your knees and hips, and bring the weight up right under your chin with your elbows up high.
    • Make sure to keep the weight close to you at all times.

Morningside Recovery

Before you can start doing deadlifts and wall balls for a full body workout, you have to get through rehab. Morningside Recovery is a pet friendly rehab that offers rehab programs like rehab for men and LGBTQ substance abuse treatment. Call us today at 855-631-2135 to learn more about addiction treatment and recovery.