Staying active is important not only for our physical bodies but also provides support for our mental and emotional health.
I am sharing a new full-body fitness routine I created this year. When the pandemic lockdowns and restrictions began several months ago, many of us were turning to online fitness classes for guidance. I pushed myself to write some innovative strength training workouts that also incorporate cardiovascular exercises. The result of which is a full-body fitness routine I call “Full Body Coronita.” Even the best of us need some added inspiration and a giggle during these uncertain times.
Why Coronita and not Corona?
I learned about Coronita beer when I was in Spain almost two decades ago. My travel companion and I had gone into a local restaurant to grab a drink one afternoon. At which point I ordered a Corona beer, however, delivered to the table was a slightly smaller bottle with Coronita on the label. I beamed with delight at the clever size and labeling. While I don’t drink much Corona or Coronita anymore I thought it was a clever pun given the current virus title. I also have a feeling that Corona products are taking a huge hit right now and thought I would show them a little love.
This full-body fitness workout addresses all the major muscle groups, some of the minor muscle groups, and is intermixed with exercises to elevate your heart rate. You will need some free weights of varying sizes in order to complete this routine.
I complete 3 sets of each exercise starting with the heaviest weights I intend to use on the first set and then drop down 5 to 10 lbs. on the second and third sets. On occasion, I have decreased the amount of weight drastically for all sets with the goal being to complete each set as fast as possible. Remember any exercise or fitness program in which you engage, especially at home, try to go at a pace that works for you. By going slow and being focused on your movements there is less likelihood for injury.
Full-Body Coronita
I group 3 or 4 exercises together and take a break between groups instead of individual exercises or after each set. This is simply a personal preference and does not necessarily impact the outcome. Each group contains a YouTube video on how to complete some of the non-traditional exercises.
Group 1
Complete 10 to 20 Reps of each weighted exercise and then transition into Mountain Climbers. If you have never done mountain climbers start slow and try to keep form and stay engaged for at least 15 seconds.
- Squats
- Deadlifts
- Arm Curls
- Mountain Climbers
Group 2
Complete 10 to 20 Reps of each weighted exercise and then transition into squat jumps. Similar to mountain climbers, squat jumps can be slow or fast depending on how comfortable you are engaging in plyometrics.
- Lower Leg Lifts (for the core)
- Alternating lunges (lunges off a yoga block will add intensity)
- Tricep Kickbacks
- Squat Jumps
Group 3
Complete 10 to 20 Reps of each weighted exercise then transition into a wall sit. Focus on starting the wall sit at 15 seconds and work you way up to longer times as you become more comfortable.
- Bicycle Crunches
- Sumo Squats
- Chest Press or Chest Fly
- Wall Sit
Group 4
Complete 10 to 20 Reps of each weighted exercise then transition into jumping jacks to get your heart rate elevated again. Try 10 jumping jacks to get started and then as you progress in your cardiovascular ability try 30 to 40 each set.
- Crunches
- Skater Lunges
- Step-ups with butt raise
- Jumping Jacks
Group 5
Complete 10 to 20 Reps of each weighted exercise then transition into planks. Planks are phenomenal for not only your core but also for parts of your upper and lower body. While planks can be tricky they are highly beneficial.
- Pushups
- Plie Squat
- Plank
Group 6
Complete 10 to 20 Reps of each weighted exercise then transition into ‘fast feet.’ It is the exercise you frequently see football players doing during practice.
- Lateral Arm Raises
- Tricep Dips
- Side Dips (for the core)
- Fast Feet
Group 7
Complete 10 to 20 Reps of each weighted exercise then transition back into jumping jacks. Some of you may not be familiar with “Channel C’s”, which is a term I first heard from Cassey Ho, of Blogilates. She has AMAZING fitness videos on YouTube and I have included a short video of her 5 Best Thigh Slimming Exercises for you to pick the one you would like to include in your own workout.
- Reverse Fly
- Hammer Curl
- Overhead Shoulder Press
- Channel C’s (targeting the inner thigh)
- Jumping Jacks
Do hesitate to reach out if you have questions or would like a little personalized fitness motivation from Mrs. B. As always, please do not try anything new without consulting your health care provider.
If you would like a copy of my full-body fitness workout with the weight levels included, you can click here to download the PDF.
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