Thank You for Joining FLEX Golden Hour!
I want to send a huge THANK YOU to everyone who came out to FLEX Golden Hour. It was such a special chance for me to meet you, move together, and enjoy some fun outdoors as a growing fitness community. There’s something truly powerful about being surrounded by nature, feeling the breeze on your skin, and moving with intention and purpose.
Just like life, fitness has its seasons. Staying consistent during summer or on vacation can be tough! Over the years, I’ve found what works best for me. This year, after six summers following the same routine, my body told me it needed something different. So, I switched it up, and it was exactly what I needed.
This workout kept me feeling strong from head to toe. It traveled with me to the airport, the beach, and my backyard. It took all the pressure off what fitness “should” look like and helped me stay consistent and motivated all summer long.
Why a Full-Body Workout Works
Full-body workouts are super efficient because they move every major muscle group in one session. They help build balanced strength, keep your metabolism going, and support everyday movements like lifting, bending, and pushing. Plus, they’re perfect for fitting into busy or travel-filled days!
Benefits of This Workout
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Quick and effective — just 6 rounds
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Combines strength, cardio, and core work
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Can be done anywhere with minimal equipment
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Boosts energy and mood
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Easy to modify for all fitness levels
Tabata Timer Workout
Format: 5 Rounds
Each Round: 2 exercises, 30 seconds each, performed as a superset (no rest between the two moves)
Rest: 30 seconds between rounds
Equipment Needed: Light dumbbells (optional), resistance band or towel
Workout Rounds
Round 1 – Lower Body & Cardio
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Alternating Lunges with Arms Extended Out Front Pulling a Towel or Band Apart
Focus: Quads, glutes, hamstrings, core, shoulders -
High Knees with Arms Overhead Pulling Towel or Band Apart
Focus: Cardio endurance, hip flexors, calves, shoulders, core
Round 2 – Lower Body & Arms
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Squat with Curl (Dumbbells or household weights)
Focus: Quads, glutes, hamstrings, biceps -
Alternating Lateral Lunges with an Upright Row (dumbbells or towel)
Focus: Glutes, quads, hamstrings, inner thighs, lats, biceps, hip mobility
Round 3 – Upper Body & Core
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Plank Hold (Forearms or hands)
Focus: Core stability, shoulders, chest, glutes -
Push-Ups
Focus: Chest, shoulders, triceps, core
Round 4 – Glutes & Core
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Tabletop Straight Leg Extension → Rainbow Leg → Knee to Elbow (Right leg)
Focus: Glutes, hamstrings, obliques, lower back -
Tabletop Straight Leg Extension → Rainbow Leg → Knee to Elbow (Left leg)
Focus: Glutes, hamstrings, obliques, lower back
Round 5 – Back & Core
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Seated Overhead Lateral Pull with Towel
Focus: Lats, upper back, shoulders -
Boat Pose Hold
Focus: Core, hip flexors, spinal stability
🔥 Full-Body Muscle Group Checklist
| Muscle Group | Where It’s Trained in This Workout |
|---|---|
| Quads | Rounds 1, 2 |
| Glutes & Hamstrings | Rounds 1, 2, 4 |
| Inner Thighs | Round 2 |
| Chest | Round 3 |
| Back & Lats | Rounds 2, 5 |
| Shoulders | Rounds 1, 3, 5 |
| Biceps | Round 2 |
| Triceps | Round 3 |
| Core & Obliques | Rounds 1, 3, 4, 5 |
| Cardio Conditioning | Rounds 1, 2 |
Benefits of Full-Body Training
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Efficient: Trains every major muscle group in one workout.
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High Calorie Burn: Combines strength and cardio for max energy output.
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Balanced Strength: Push, pull, lower, and core movements keep the body in harmony.
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Functional Fitness: Improves real-life movements like lifting, bending, and carrying.
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Post-Workout Burn: Your metabolism stays elevated for hours after training.
This workout is your new go-to for a quick, no-fuss plan that works your whole body, keeps your energy high, and fits your life — no matter where you are. Save it, share it, and repeat whenever you need that boost!
