Total Body Burn - Full Body Workout | Natalie Jill

I'm going to show you a real time full body workout that I did at the gym. And you all know how hard it is to try to take a selfie of yourself at the gym. Well, it's even harder to try to film a workout, so bear with me on the quality here. But I'm going to show you what I did, my real time workout. So we're going to start with some donkey kicks. Now with these, you want to really, really squeeze those glutes and those hamstrings as you lift up. And then once you're feeling that, you'll move it to a stretch. Great leg kick. So your leg is straight now, even though you are arching your back a little bit, you're really going to concentrate on those glutes and those hamstrings. And then we're going to go ahead and switch sides. Same thing on the other side. Driving up, keep your foot flat, almost like you're pushing the ceiling up. So you want to envision it that way. Really strong, keeping those glutes and those hamstrings and the back of your leg strong and then bringing that side to a straight leg. Also you want to really make sure you're working it and feeling it. You should feel it in that whole leg and kind primarily that glute muscle, the butt and what I like to call the butt thigh, that area between your butt and your thigh. Okay. Many quick rests and then we're going to take it up to a plank. Now, with a plank, you'll notice that I'm squeezing my glutes here and I'm taking that C curve out of my lower back. Really working those abs, that core, holding that tight. And I'm going to bring it up, I'm going to take it to a knee, to an opposite wrist. Knee to opposite wrist and keep that going there. So now you're working. You've got your chest involved, you've got your shoulders, you've got your core, and you're still using your legs. So we're really working your full body right here. It's a great move for that full body. And then keep it going. As far as a magic number. There's no magic number. It's whatever is intense for you. You want to challenge yourself so you're not looking like a flamingo. Just challenge yourself, work it. Okay. Then taking it back to this time, side to side. We're working core, but we're using a Bosu now. Bosu stands for both sides up. And I love them because they really help you with core. And then I'm going to take it to walks in all the way up and back. Now you can do these on the floor. You don't have to use a Bosu. I like the Bosu because it's going to be extra challenge for your stability muscles and for your core. And then I'm taking it to a side to side rock, back to a side to side rock. And you'll really feel this in your arms and your core. And then repeating that walk in, back up and all the way out. In and out. This is an awesome, awesome, awesome ab and core exercise. I love this one. And again, you don't have to use the Bosu. I just like it to add extra work. Now same move as before, but with this bosu knee to opposite elbow, taking it up, get really challenging. Awesome work right here though. One of my favorite exercises. Okay, then you could take it to same side, the same move but I'm going same side. So knees, elbow on that same side. So you work those obliques, you're working that core. You're also working a little legs and upper body and then back to rock. Side to side working that core. Everything I do, I'm always working core and abs. It all goes together. That's total functional training right here. When you do it this way, fractal hold and then little mini rocks, front and back, small movement, lot of work. And then little tilts, side hold and then to the other side and hold. But these tilts will really help work. Those obliques, that core, that strength. This is all working towards stronger. Getting you super strong, functionally fit. And then taking it back to walk ins, all the way up and all the way out. Full body, but mostly that corn abs. Walk it in and back out, keep it going nice. Then we're going to take it back to take it off the bosu and back to in and out moves. What we're taking it to in and out moves. Working those lower abs. Now you can sit on the bosu, continue if you want to do it or you can take it to the floor. And then I'm taking it to flutter kicks right here. Just little mini move, flutter kick. You can lay all the way down and do it or keep it on your forearms. Then I'm taking it back up. That original in and out move that we did. In and out, no bosu. Just all the way. Walking it in to that pike and then back out. And then this is a challenging one, but this is a tricep shimmy. One of my favorite exercises Full body, but also triceps. I'm taking it down to a push up. I'm pushing it forward, rocking it back and back up. Okay, then we're gonna take it to lunges. All right, so this is just a simple lunge. Now, when I do these, I really suggest driving through your heel to really work those glutes. Now, I split up the beginning part just to get these up front for you. But these are just walking lunges and you want to repeat these as long as you can go. Now, you can do this without weight or you can add weight, make it more challenging. But the key is to really drive through that heel and push up through that heel so you can really, really work those glutes with every single step and work those legs. Okay, then I'm going to start wrapping it up this time. Going to TRX now with these. I couldn't film myself, so I had to get my husband to come help here because it was a little bit too challenging to film myself. So we're doing that here. I love TRX because it's still body weight, but you're adding weight using your own body weight. So I started with with little rows and then lifting up to these V ups, and then I'm taking it all the way around and I'm just doing little tricep extensions. So this is all I was doing. It's a super quick workout, but it's challenging. You're working your full body. So all I needed for this was the T Rex, the Bosu and my own body weight. And then I'm going to wrap it. I'm going to show you what I did. To finalize this, I just. I did some handstands. I love these. I use a wall to do it and I do little mini push ups from here. This is more of an advanced move, so I don't recommend trying this unless you already know how to do a handstand. This is how I was just finishing it up. It feels really good on my lower back when I do this. It's just a great, great shoulder workout and full body finish to my whole workout.