Fitness, Workouts

Full Body Workout (Cardio, Upper-Body, Lower-Body & Abdominals)

March 11, 2018

The most effective full-body workout for me is mixing cardio with weight-lifting and body-weight exercises. It keeps my heart rate elevated, stops me from getting bored and is efficient as it works my entire body from top to bottom. Here’s a workout I did yesterday on a lazy Saturday afternoon in my home gym. However, this is perfect for hotel gyms when you are on the road or at home in the living room when you can’t make it to the gym. I always use basic exercises that any fitness level can approach. As with every workout, make sure you use proper form: shoulders relaxed, shoulder blades pinched together, core tightened, belly-button pulled in, lower back nuetral, pelvis slightly tucked and head up (think of a ballerina dancer with excellent posture). To make it simple for you, I have included written and video examples of the entire workout. Enough talking, let’s get #sweaty!

Below is my realtime workout filmed in my home-gym during Instastories.  It gives you a sense of proper form and how fast you should move through each excercise:

Here are my tips to make sure you crush this (and any) workout:

  1. Eat a lil’ something before working out. I prefer a mix of carbs, protein & healthy fats like a piece of fruit and nuts or one of my easy to throw together smoothie recipes which can be found HERE.
  2. Stay hydrated meaning drink at least 8-16 oz water before, during and after your workout.
  3. Eat a balanced and healthy meal within 30 mins of finishing the workout which includes lean protein, complex carbs such as fruit or whole grains, leafy greens and healthy fats.  The grilled fish and greens meal featured HERE  provides perfect post-workout fuel.
  4. During the workout, don’t dilly dally meaning chit chat or waste time. This is supposed to be HIIT, a High Intensity Interval Workout. Your heart rate should be elevated, you should feel slightly out-of-breath (not near death but working hard) and your body should be sweating throughout the entire session.

As always, thank you for stopping by Jackie Unfiltered. Nobody understands the daily grind of living a healthy lifestyle better than me. Don’t get caught up in the hype of anybody telling you that life changes in a week, a month or any short amount of time. That’s a lie. A gimmick. A healthy lifestyle is one that happens over time. It’s a culmination of good food choices most of the time and staying active most of the time. Ya feel me? Good. Have a #sweatygood day, week and life my friends!


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