Mar. 10. 2017
Written By:
McKel (Hill) Kooienga
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

Happy Friday guys! Last month my gal pal Hannah Davis gave us a fun, blood pumping HIIT partner workout for you and your BFF or love (ICYMI find that post here). Today she’s taking it up a notch with a full body workout that’s sure to work every muscle group and get your endorphins flowing. Mixing up your workout routine is key for keeping your body guessing and getting the most from your time. I’ve been mixing up regular workouts with boxing and Barre3 and have been loving the mix of cardio and weight lifting especially if I’m pressed for time. If you’re looking for a new routine, add this simple full body workout to your rotation for a total workout. Keep reading for the how-to from Hannah!

The Full Body Workout

Hit every muscle group with this strong body routine that will also give you great cardiovascular benefits as well. Perform each exercise for 10-15 reps (per side), resting 30 seconds between each.

01 Push-up T-Spine Rotation

Perform a pushup (modified on the knees is okay) and in between each push-up, rotate into a side plank position, being careful not to over rotate and alternating sides.


02 Forward Reverse Lunge

Begin by taking a big step forward and dropping into a lunge. Push back through the heel of your front foot to return to center. With that same leg, take a big step back into a reverse lunge. Complete all reps on one side before switching legs.

03 Sumo Hip Thrust Y

Take a wide stance and turn toes out comfortably. Drop your hands to the center of your legs and jump back into a plank position. Immediately jump right back in towards your hands landing in that same wide foot position. Keeping your butt low, maintaining a squat hold, lift your arms up overhead in a “Y” position. Repeat the movement from this position for all reps.

04 Downward Dog and Knee Drive/Extend

Begin in a plank position. Drive the right knee in towards the chest and while you extend the leg back out, push yourself into three point downward dog position. Repeat the movement for all reps on one side before switching.

05 Speed Skater Lunges

Jump side to side crossing your outside leg behind your lead leg and dropping down into a curtsy lunge before jumping back over to the other side. Take these slow at first, until you get the hang of it!

Feelin’ it?

Have you guys tried any of Hannah’s workouts yet? What’s your favorite move or favorite workout that you like to do? Share in the comments and be sure to let me know what kind of workouts you’d like to see on NS! Happy moving and have a great weekend ahead!

xx McKel

Photos by Kelsey Cherry

Hannah Davis, CSCS, has been featured in national publications and television shows as a leading fitness expert. She served as the fitness expert for Cosmopolitan Magazine and her workouts have been featured in Women’s Health, SELF, Fitness and Oprah Magazines, to name a few. Hannah’s mission is to empower women by becoming physically strong and capable of taking back their health.