7 Full Body Resistance Training Exercises with Lindsey Bomgren

7 Full Body Resistance Training Exercises with Lindsey Bomgren

Welcome to a transformative workout experience with Lindsey Bomgren as she guides you through 7 full body resistance training exercises in a pyramid format for maximum intensity. This workout is designed to target every group – from your lower body to your upper body and core – using just a set of dumbbells in the comfort of your own home. With Lindsey's expert instruction and modifications for beginners, you'll be able to easily follow along as you perform squats, burpees, push-ups, lunges, jumps, deadlifts, and rows. By incorporating resistance training into your routine, you'll not only build and lose , but also improve your metabolism, bone health, balance, coordination, and prevent injuries. Get ready to feel stronger and more energized than ever before! Have you ever wondered how you can effectively target every group in your body with just a set of dumbbells at home? Look no further, as we have curated a workout guide featuring 7 full body resistance training exercises with certified personal trainer Lindsey Bomgren. These exercises are not only intense and effective but can also be modified for beginners. So, grab your dumbbells and get ready to work up a sweat with these dynamic resistance moves!

The Importance of Full Body Resistance Training

Resistance training is an essential component of any workout routine, as it helps build muscle, increase metabolism, and improve overall strength and endurance. By engaging multiple muscle groups simultaneously in a full body workout, you can maximize your time and energy for more efficient results. Lindsey Bomgren is a certified personal trainer with expertise in resistance training, and she has designed this full body workout to target every major muscle group, including the lower body, upper body, and core.

Why Full Body Resistance Training is Effective

Full body resistance training is effective because it allows you to engage multiple muscle groups in a single workout session, maximizing the efficiency of your training. By incorporating a variety of exercises that target different muscle groups, you can achieve a balanced and well-rounded workout that improves strength, endurance, and overall fitness. Lindsey Bomgren's full body resistance training routine not only helps build muscle and burn fat but also enhances metabolism, bone health, balance, and coordination.

The Workout Routine

In this workout routine, Lindsey Bomgren will guide you through 7 full body resistance training exercises in a pyramid format for maximum intensity. These exercises include squats, burpees, push-ups, lunges, jumps, deadlifts, and rows. Each exercise is carefully selected to target specific muscle groups while engaging the entire body for a comprehensive workout experience. Whether you're a beginner or an experienced gym-goer, these exercises can be modified to suit your fitness level and goals.

The Pyramid Format

The pyramid format is a training technique that involves increasing or decreasing the number of repetitions and/or lifted as you progress through each set. This format helps build strength, endurance, and muscle mass by challenging your body in a progressive manner. In this workout routine, you will start with a lower number of repetitions and increase the intensity as you move up the pyramid. This format keeps your muscles guessing and prevents plateauing, allowing for continuous growth and improvement.

Exercises in the Workout Routine

  1. Squats: Targeting the quadriceps, hamstrings, glutes, and core, squats are a fundamental lower body exercise that strengthens the legs and improves overall lower body strength.
  2. Burpees: A dynamic full body exercise, burpees engage the chest, shoulders, triceps, core, glutes, and legs for a high-intensity cardio and strength workout.
  3. Push-ups: Working the chest, shoulders, triceps, and core, push-ups are a classic upper body exercise that helps build strength, endurance, and stability in the upper body.
  4. Lunges: Targeting the quadriceps, hamstrings, glutes, and core, lunges are a unilateral lower body exercise that improves balance, coordination, and lower body strength.
  5. Jumps: Engaging the calves, quadriceps, hamstrings, glutes, and core, jumps are a plyometric exercise that enhances explosive power, agility, and cardiovascular fitness.
  6. Deadlifts: Working the hamstrings, glutes, lower back, and core, deadlifts are a compound exercise that strengthens the posterior chain and improves overall strength and stability.
  7. Rows: Targeting the upper back, biceps, and core, rows are a pulling exercise that improves posture, upper body strength, and stability.

7 Full Body Resistance Training Exercises With Lindsey Bomgren

How to Perform the Exercises

Before starting the workout, ensure that you have a set of dumbbells that challenge your strength but allow you to maintain proper form throughout the exercises. Perform each exercise with control and focus on engaging the targeted muscle groups while keeping your core engaged for stability. Follow Lindsey Bomgren's instructions for proper form and technique to maximize the effectiveness of each exercise.

Squats

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
  2. Keeping your chest up and core engaged, lower your body into a squat position by bending your knees and pushing your hips back.
  3. Push through your heels to return to the starting position, squeezing your glutes at the top.
  4. Complete 10 repetitions for the first set, 12 repetitions for the second set, and 15 repetitions for the third set in the pyramid format.

Burpees

  1. Start in a standing position with your feet hip-width apart.
  2. Squat down and place your hands on the floor, jumping your feet back into a plank position.
  3. Perform a push-up, then jump your feet back to the squat position.
  4. Explosively jump up with your arms extended overhead.
  5. Perform 5 repetitions for the first set, 7 repetitions for the second set, and 10 repetitions for the third set in the pyramid format.

Push-ups

  1. Start in a plank position with your hands shoulder-width apart and core engaged.
  2. Lower your body down by bending your elbows while keeping your body in a straight line.
  3. Push through your palms to return to the starting position.
  4. Perform 8 repetitions for the first set, 10 repetitions for the second set, and 12 repetitions for the third set in the pyramid format.

Lunges

  1. Stand with your feet together, holding a dumbbell in each hand by your sides.
  2. Take a big step forward with your right leg, bending both knees to 90 degrees.
  3. Push through your right heel to return to the starting position.
  4. Repeat on the left side.
  5. Perform 10 repetitions for each leg for the first set, 12 repetitions for each leg for the second set, and 15 repetitions for each leg for the third set in the pyramid format.

Jumps

  1. Stand with your feet hip-width apart, knees slightly bent.
  2. Squat down and explosively jump up, reaching your arms overhead.
  3. Land softly and immediately go into the next jump.
  4. Perform 5 jumps for the first set, 7 jumps for the second set, and 10 jumps for the third set in the pyramid format.

Deadlifts

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
  2. Hinge at the hips and lower the dumbbells towards the floor while keeping your back flat.
  3. Push through your heels to return to the starting position, squeezing your glutes at the top.
  4. Perform 8 repetitions for the first set, 10 repetitions for the second set, and 12 repetitions for the third set in the pyramid format.

Rows

  1. Start in a bent-over position with your back flat, holding a dumbbell in each hand with your palms facing towards you.
  2. Pull the dumbbells towards your body, squeezing your shoulder blades together.
  3. Lower the dumbbells back to the starting position with control.
  4. Perform 10 repetitions for the first set, 12 repetitions for the second set, and 15 repetitions for the third set in the pyramid format.

7 Full Body Resistance Training Exercises With Lindsey Bomgren

Modifications for Beginners

If you're new to resistance training or have limited experience with these exercises, Lindsey Bomgren provides modifications to ensure that you can still perform the workout safely and effectively. These modifications focus on decreasing the intensity and complexity of the exercises while maintaining proper form and technique. Start with lighter weights and fewer repetitions to build strength and confidence before progressing to more challenging variations.

Squats

Begin with bodyweight squats or hold onto a stable surface for support.

Burpees

Modify by stepping back into a plank position instead of jumping and skip the push-up.

Push-ups

Perform push-ups on your knees or against a wall to reduce the resistance.

Lunges

Start with stationary lunges or reverse lunges instead of walking lunges.

Jumps

Replace jumps with calf raises or step-ups to reduce impact.

Deadlifts

Begin with Romanian deadlifts or stiff-legged deadlifts to focus on form and technique.

Rows

Perform bent-over rows with a lighter weight or a resistance band for assistance.

7 Full Body Resistance Training Exercises With Lindsey Bomgren

Benefits of Resistance Training

Resistance training offers a wide range of benefits beyond muscle building and weight loss. By incorporating resistance exercises into your workout routine, you can enhance your overall health and well-being while preventing injuries and improving quality of life. Here are some key benefits of resistance training that you can achieve through Lindsey Bomgren's full body workout routine:

  1. Muscle Building: Resistance training helps increase muscle mass and definition, leading to a stronger and more toned physique.
  2. Weight Loss: By boosting metabolism and burning calories, resistance training aids in weight loss and body fat reduction.
  3. Improved Metabolism: Building muscle through resistance training can increase your resting metabolic rate, allowing you to burn more calories at rest.
  4. Bone Health: Weight-bearing exercises like resistance training help strengthen bones, reduce the risk of osteoporosis, and improve bone density.
  5. Balance and Coordination: Resistance training enhances balance, stability, and coordination, reducing the risk of falls and injuries.
  6. Injury Prevention: Strengthening muscles and joints through resistance training can prevent injuries and improve overall joint health.

7 Full Body Resistance Training Exercises With Lindsey Bomgren

Conclusion

Incorporating full body resistance training exercises into your workout routine is a great way to boost strength, endurance, and overall fitness. Whether you're looking to build muscle, burn fat, or improve your overall health, Lindsey Bomgren's 7 full body resistance training exercises can help you achieve your fitness goals. Remember to start with proper form and technique, gradually increase the intensity and weight, and listen to your body to avoid overtraining. Get ready to challenge yourself and see amazing results with this dynamic and effective resistance workout!

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