Today’s full body Workout Wednesday is called Around the World because it moves from standing exercises (hi) all the way to lying exercises (low). All the changing of levels will get your heart rate up, and since there’s no gear needed, you can do it just about anywhere.
For this Around the World full body workout, you will be alternating between hi, mid, and low levels:
Hi = 5 reps
Mid = 20 reps
Low = 10 reps
Just remember: 5, 20, 10.
There are 6 exercises in total, and to complete this workout, you need to do 5 rounds!
Exercise 1: Lunge kick x 5 reps each leg (hi)
- Lunge backward with right leg
- Bring right leg forward with thigh parallel to ground
- Kick right leg straight forward, as high as possible. This is all one rep.
- Repeat above steps with left leg.
Exercise 2: Down dog presses x 20 (mid)
- Get in a downward dog position, then bend your knees until they hover an inch or so above the ground
- Return to downward dog, pressing the glutes back and up
Exercise 3: Reptile pushups x 10 (low)
- Do a pushup while bringing your right knee to your right elbow, then return to plank.
- Repeat with left knee to left elbow. Each pushup is one rep.
Exercise 4: In ‘n’ out squat jump x 5 (hi)
- From standing, jump to a wide squat position
- From the wide squat, jump your feet together and squat again.
- Each in + out is one rep.
Exercise 5: Bridge booty lift x 20 (mid)
- Get on your back with knees bent
- Lift your hips up as high as you can while keeping your shoulders on the ground – SQUEEZE the glutes
Exercise 6: Quadruple crunch x 10 (low)
- Lift your head and shoulders off the ground by tightening your abs
- Crunch:
- Arms parallel to the ground
- Arms at knee level
- Arms through your knees
- Arms to the ceiling
Remember, you’re not done yet! Complete this sequence of six exercises FIVE times through!
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Peachy @ The Peach Kitchen says
WOW! This seemed a bit challenging for someone who has no work out since pregnancy and giving birth. I can’t wait to get back to working out.
Krystal says
The gifs are so helpful to get the motion right! Love these tips for getting in shape!
Tracey says
I am sweating just looking at this! I see those reptile pushups are back! Those are deadly.
Mardene Carr says
This is great….did I say this is great….it is very motivating….
Susan says
I’m going to have to incorporate some of these things into my workout!
Dhemz Apdian - Dias says
wow, she’s fit! I wish I can do something like this everyday.
Lisa Rios says
Your workout related posts always pushes me to a serious thought that I should bring the habit of regular workout to keep myself fit & healthy. The animated pictures are good enough to explain how it is all done.
Stephanie says
This looks like a tough workout, but one that isn’t too difficult to do in terms of movements. I find that I’m just not coordinated enough to do many workouts. I bookmarked it so I can try it out later.
Tiany - Social Savvy Mom says
This is amazing and doable! This is fit at its best! I’m going to try these and I will be back next Wednesday! 😉
Valerie Remy-Milora says
This looks like a killer workout! Those reptile pushups are a great exercise I need to add to my regular sets!
Mariana says
These exercise GIFs are really helpful. Thanks for sharing your workout – it’s really generous of you!
K. Lee Banks says
Yeah, I’d love to have that kind of toned body, but at 57 and plagued with some physical restrictions for many of the high impact exercises, I don’t think it’s happening. 🙁
Maria says
Wow those reptile push-ups look tough! I’ll have to try those – haven’t done that before. My fave is the booty lift!
Vickie says
Awesome tutorial and proof you don’t need a gym memberships or fancy equipment to have a rocking body..you look fantastic. Our bodies are amazing machine.
Ashleigh says
That is one incredible workout! I might be slower with the speed but this would definitely burn calories.
Sojourner says
I love this ! I need a good regimen . I will definitely try this.
Nicole Keener says
I seriously wish I could get back into the habit of working out but I feel like I already have barely anytime to do anything.
Kendra Krebs says
Wonderful, Doable workout! I’m having back surgery in 3 weeks, but once I’m strong enough and get the go ahead from my dr I will be doing this! Love your site!
Ana De- Jesus says
Is this good for chronic back pain, I want to exercise but at the same time I don’t want to damage my back further.
Shaylee says
I love all of your Wednesday workout posts! They’re so inspiring!
Dogvills says
I wish I could work out like you do. I only do walking three times a week.
Melissa says
I feel like I could do this! I have actually been wanting to start going to the gym so bad but I might try this at home first!
Avry says
I need to get back to my workouts! I took a break after my marathon but that was 3 weeks ago. These look like some great at home exercises.
Kristen from The Road to Domestication says
I like your suggestions for high, medium and low levels! Good rule of thumb!
Eileen says
I love your video clips, it gives a great visual on how to do the exercises properly. I’m not sure if I could do this sequence 5 times though!
Claudette says
I am just too lazy to exercise the way you do 🙁 I can see that it is worth it but just not up to it! Keep it up, girl!
Catherine Curti says
I could use your workout tips while I’m studying, Thanks for sharing us!
Jennifer Stewart says
what a great workout. It focuses on the core which I need badly. I had spinal surgery when I was younger and have rods on my spine. I have never really developed core muscles because the rods do all the support. I am trying to remedy that now that I am doing some lite crossfit style workouts. These are great and they are no impact! Thanks!
ROsey says
The reptile pushups about killed me looking at them. I’m not even kidding. Hard work pays off though, I know. And you look amazing.
Travel Blogger says
I dont know why but I like quadruple crunches. I think it’s because it gives me something to focus on other than the crunch itself.
Lisa Jacqueline Lewis says
Great workout, I can feel the burn! What a dedicated way to start your day!
Victoria Sconion says
Thanks! Ive been getting mote active but wnd up bored with the same old routines. I can add this workout for weeks I may be busy but i already did the whole body.
Nikki says
I could use this workout when I get intotravel. Thanks for this.
Christie says
Love the gifs you included! So helpful for those wanting a great workout at home
Janeane Davis says
I like thst this workout can be done anywhere snd doesn’t need a lit of space or equipment.
Janeane Davis says
I like thst thiscwirkout can be done anywhere snd doesn’t need a lit of space or equipment.
rika says
Great tutorial.. I need to start following your workout tips. I need to get back in shape again
Ranesha Wilson says
I love the idea. My goal is to make more time to workout.
Jasmine Watts says
These are some great exercises and I need to start these too.. As of now I only prefer running in early morning!!
Stephanie says
These are such a great way to get a good workout. I am loving the quad crunches. Crunches do wonders for me when I do them regularly.
victoria says
Another great exercise for this day! I start my work out last week until now and your post was really helpful for me
Chanelle says
Great workout post. I prefer running but need to start these types of routines.
Marts says
From the way you do these routine, I feel very encouraged to try them! But yea, I know it takes a lot more than just trying. Gotta work out!
Autumn @mamachallenge.com says
A great set for the Pinterest board! Thanks for showing what and how to do! Can’t wait to try out!
olga says
I like that these exercises hit all areas of the body. A great routine for those days when a person can’t get to the gym or like me are on travel and need to get a good workout in.
vidya sudarsan says
Another set of great exercises. Thanks for sharing.
Stephanie E. says
These are some great exercises. As a runner, I have tried a lot of these exercises, but I really enjoyed the last one. I’ve never seen that sequence before! I’ll have to try it 🙂
Samii Meyer says
I would love to try this – it looks like something that would be easy enough to even fit into the busiest of schedules
Annemarie LeBlanc says
I really admire your physique! I know you did work hard through the years to achieve it, I wish I had at least some of your strength. I do some exercises too, but not like these. I’d be in pain the whole day if I did. LOL.
Lisa says
Repeat five times through?! Man I am so out of shape! These are great moves though!
Janis @MommyBlogExpert says
I would love to have a body that looks like this trainer. Nothing like a little motivation to get me to go to the gym tonite to workout.
Penelope says
I realize I’m probably going too slowly through these, but I know the more often I do them the faster I’ll get. Thanks for the inspiration.
Amanda L says
Yes, a full body workout I can do at home! Thanks!
Rania says
Hey Chanelle, I’m an avid exerciser as some fellow bloggers called it. This routine is it more cardio oriented (as in should I go fast pace) or if I’m already used to exercising and intensity, should I add weights to make it more of a strength workout?
Crystal says
Is there any way you could do a couple of rotations for me? I’d appreciate it!
Chanelle says
Hi Rania! Good question. I’d say this routine could be for either cardio or strength. (You could go through the rounds for time and focus on getting your heart rate up OR complete it slowly and focus on the muscle contraction with each rep.)
Adding weights is a great idea! You could hold two dumbbells at your shoulders for the lunge kicks and in ‘n’ out squat jumps, hold a medicine ball for the quadruple crunches, etc.
Rania says
Awesome! Thank you! I will try it and let you know. Now I’m doing the Jim Stoppani 6 weeks to Shred (bodybuilding.com) but I can incorporate that into the mix and see the effect.
angele @shoeboxbegone says
# 3 looks almost like mountain climbers, just wider. those are brutal! I do love them though 🙂
gingermommyrants says
These look like great exercises to try. I love how well you describe each exercise.
Felicia says
You are always so encouraging. I really want to try a few of these and stick with the sequence!
Cindy (Prime Beauty) says
You are a great inspiration!
Chelley @ A is For Adelaide says
I look forward to Wednesdays! I LOVE YOUR WORKOUTS- I am getting a lot of new moves from you!
Chanelle says
Yaaayy I am so glad to hear that. Let me know if you ever have any special workout requests!
dana vento says
I love my exercise and I do it daily swimming .. thanks for the motivation
Karlyn Cruz says
These exercises look difficult. Yet, you inspire me to at least want to try.
Jennifer Clay says
The pushups look very hard to accomplish, especially if you are not in that great of shape. I would have to work my butt off to do these! lol
Kathy says
These are some really great workouts. I could use some more motivation, and this is just what I need. I love the idea of a workout Wednesday! I’m going to have to start doing this too.
Mykidsguide says
The moves are getting harder. Lol. Those push ups are a killer.
Chanelle says
Haha. You caught me!
Elizabeth O. says
The reptile push ups look a bit challenging. But everything looks doable. Thanks for sharing these moves.
Stacey- Travel Blogger says
This seems like such a good workout Your posts are always so motivating.
Tonya C says
Your post just made me more ready to get back to exercising! Your body is amazing!
Mama to 5 BLessings says
Wow! I cannot do a push up let alone the one you are doing! You are so nice and fit!
Crystal says
There no break in the middle to eat chocolate? Hmmm. I guess I’ll have to wait until after all of the cycles are done.
Lexie Lane says
I used to go to gym before to have my workout, but now I’m so busy at home, I could use your workout tips. Thanks!
April G says
Those reptile pushups are great if I could do more than a couple at a time. LOL!
LyndaS says
Does it count if I just watch your videos five times? Just kidding. I do appreciate the fact that I don’t have to pay any dues or buy any equipment to do these exercises. If I could just find the motivation. 🙂
Shauna says
Ha, ha, ha… the other day I was trying to teach my son a lunge and had no clue it was so hard. HA! I love lunges… but never thought of adding in a kick. Very cool. Thanks for sharing…
Scarlet says
OMG. I never heard of doing a pushup while bringing your right knee to your right elbow. That sounds killer!
Mama to 5 BLessings says
Me neither! These all sound like great exercises for toning!
Mary says
Your post has totally motivated me, I need to read this today. Thank you.
Amanda says
I really need to get back into a workout routine. Posts like this motivate me because I love how easy each step by step process is with great tutorials.
Aimee Smith says
Man, I need to do this! Those Reptile push ups look intense!
Catherine S says
What a great full body workout. I am going to add this to my routine next week.
Crystal says
I have frozen shoulder and I can’t wait to get back to my normal workouts. My body is craving it.
Cheryl says
Sounds like a great workout. Just the thing I did when I was twenty-something. Now my heart disease prevents anything except (very) low impact.
Lisa Jacqueline Lewis says
Very inspiring work out! Easy to follow for exercise lovers!
Amber Nelson says
That reptile pushup looks insane. I will have to work up to that!
Kelly Hutchinson says
This looks like a great line up for the week. I need to get up and moving!
Jeanine says
This sounds great. I have been slowly easing my way back into work outs, yay me! This looks like something I could work up to!
Amber Nelson says
This looks like a great workout. I’m going to bookmark this one for later.
Regina says
When you put it that its only 5, 10 20 reps of things, it makes it so much easier than lets go work out for 30 minutes. I can challenge myself for a few reps, then I forget the time element.
Chanelle says
Definitely. That’s how I think about things even at the gym!
Brooke Flake says
This looks awesome! I’m gonna shake up my normal routine by trying this tomorrow3.
Patty says
Do I get any benefit from watching you do these? You do them so well. My abs aren’t talking to my glutes right now so there would be no cooperation.
Chanelle says
They’re not talking! Hahah love that.
Joely Smith says
Love the Hi Mid Low information! This is very helpful to some of us just starting out. AND I love that we do not need any equipment!
Megs says
I love the video in the post of how to preform the moves correctly. I will be giving this a try tomorrow.
Chasing Joy says
I like your workout wednesday posts. It always includes workouts that I have neve seen before.
tara pittman says
All right I am getting off the couch today. When my boys get home we will go for a walk.
Jason Young says
I like the round the world concept for the exercise. It’s important not to just jump into exercising but have a regiment.
Kristi says
Thanks… I like your suggestions. They are things we can do anywhere… no fancy gym needed. So I can wear my grubby clothes too!
Ayesha says
Oh great! I hope I can find time to do some workout :/
Thanks for the tips. You are awesome 🙂
jenn says
Great examples. I bet these would make a difference real quick.
Savannah Miller says
I need to start a workout routine! I always seem have to have an excuse to slack
Alisha says
Loving the workout Wednesday posts – I’ve been slowly getting back into my workouts and I have been following you for a while. Been looking for a full body workout! Thanks!
Chanelle says
Glad you’re liking these! Let me know what other kinds of workouts you want me to do!
Tamara says
Awesome workout!! I also love that you’re an “unsolicited advice giver”! ha! I just noticed that.
I’m really inspired to try some of your moves, although I’m way beginner.
Chanelle says
Hey, ya gotta start somewhere! Good luck my friend 🙂
Chasing Joy says
I like your workout wednesday posts. It always has exercises that are new to me.
Lynlee says
This is a fabulous workout! Perfect to do together with my daughter who is on a swim team!
Pam says
Just looking at your workout pictures make me sore! You’ve definitely inspired me to get into a better fitness routine.
Jeni Hawkins says
Dang! This is an AWESOME workout! I am definitely bookmarking this page. I can’t wait to try it tomorrow morning, so I’d better get plenty of sleep! Thank you so much for this post….you’ve definitely motivated me!
Chanelle says
Woohoo! Let me know how you like it!
susan says
this looks like quite a workout… I need to get my butt in gear and get back to a good workout routine.
brianna says
Great routine. I really need to get back into exercising regularly. You are inspiring.
http://unveiledandrevealed.com
alexandria waning says
Great workout ideas. I am always changing up what I do… I tend to get bored so thanks!
Stacie @ Divine Lifestyle says
I love this routine. I’ve always been a fan of full body workouts. It’s so much more time efficient than breaking everything up.
Jennifer says
That’s a great workout plan. When I finally do workout, I like to do a whole body workout. It’s more convenient than breaking up routines.
Katie @ Pick Any Two says
Going from high to low really does get your heart pounding!!! And I love no-equipment workouts, they’re great for travel!
Anne S says
I don’t think I could do the reptile pushups, but kudos to those who’ve advance to that point! Strengthening my stomach and back muscles would be a really good thing in preparation for another pregnancy (if there is one).
Chanelle says
Definitely! It’d be easier to bounce back!
Carol Nine says
I like that this workout has a variety of different exercises. It’s also great that you don’t need any special equipment. I can’t afford a gym membership. Now, to just get motivated…
Amanda || Growing Up Madison says
No wonder you’re in such an amazing shape. Look at all the workout that you do. I’d be winded after just doing 1 pushup. My military stamina days are long over. 🙂
Julie Waldron says
If I could do them, it’d be a great workout. I’ve never heard of Reptile pushups, it’s something I could not do!
Terry says
Hahahahh…. good job Chanelle. I am impressed!!! Now tell me. Does your Mom work out with you? I work out quite a bit, but at my age and because of a hip replacement, I just can’t do some of the moves.
You are looking very fit!
Scott says
Around the world sounds too difficult. What do you have for ‘across the street”? 😉
Debbie @ Coach Debbie Runs says
Those reptile push ups look killer! Great workout! It’s amazing how challenging a workout can be even without weights.
Alli Smith says
I hate lunges, but I know how effective they are. I just need to do it! Now, the bridge booty lift I can handle. This exercise routine proves that you don’t have to go to the gym to get an intense workout.
Jenn @ EngineerMommy says
Wow, this looks like an intense workout, I usually stick to the treadmill and elliptical but I would love to try a routine like this!
lisa @bitesforbabies says
Looks a lot lke the program I do at the gym…so I know it works 😉
valmg @ Mom Knows It All says
I’m tired just reading this post! LOL. I think the videos are super helpful for folks interested in trying these that aren’t familiar with them. Nicely done!
Robin (Masshole Mommy) says
In class we call your reptile push-ups, spider man push ups. You know, because it’s like him climbing up the wall 😉
Kiwi says
I love the workout gifs! Look I just came back from Jamaica and I do not like what I see around my belly so definitely gonna implement some of these into my new workout routines!
Mykidsguide says
This looks like a very intense routine. I would love to do this. I’m sure I will be sore after trying this.
Leelo R says
Thank you for this post! I need to get back in shape and I just needed a good full body workout.
Angelic Sinova says
Wow, those Reptile pushups look intense (but effective!) I’ve been on an exercise kick lately so I’ll definitely be trying these workouts out <3
Robin (Masshole Mommy) says
They are VERY effective. And wicked hard to do 😉
Sarah L says
That is a great all around workout.
fancygrlnancy (Nancy Partin) says
Looks like a great routine. After I have this baby I may need these to get back in shape.