Full Body Gym Workout for Women With Pull-Up Progressions

Nikkiey: We're starting this workout spicy. Spicy as in my mood.

I think I made that better than a bench. That felt nice. So here we are. We are in our first exercise for this full body workout today. All of the benches were taken, so we had to think on our feet and find a solution ASAP. There's this beautiful piece of equipment that I'm on right now that mimics the same thing a bench press would, except it's like having your own spotter.

So the first set is done, two more to go. 10 reps per set. I think I'm going to keep it at that weight because I don't want my chest being too sore tomorrow. It's been about a week and a half since I've trained chest.

That feels good. I actually don't think I even need to increase my weight, because the last three reps are very challenging, so any more weight would just cause me to lose proper form, and that ain't the way to do it. When you compound a chest exercise over five days, that's this entire volume over the course of five days rather than one day, and you allow more recovery in between those five days than just smashing a full-on chest day. So full body is dope. However, people at the beginning are like, "That's it? That's all? That's it for the full body for the day?" But do it over the course of a week, two weeks, four weeks, six weeks, eight weeks.

This piece of equipment is no joke. That's nice. That's real nice.

Up next, we're going to do some hyperextensions with the barbell, and we're going to focus more on the glute and the hamstring throughout it. We're going to do three sets, 10 reps each. Let's go.

That is a burner. I saw this hilarious thing on Instagram where it's like, "So why are you taking pictures of your booty?" And then it's like, "Nobody sees how much protein I've eaten over the last eight years. Nobody's seen how many hip thrusts I've done over the last eight years. It's all because I've been working to build this booty over the last eight years. Nobody's seen that, so I want to show it off," or something like that. Pretty funny. Anyway, on to the next set.

This thing.

I want more of that. All right, last set. Last set, best set. Three sets, ten reps.

All right, what do we have next? I can just open up the trusty old WarriorBabe app. Let's go. All right: banded pull-ups. What I'm going to do is see how many I can do bodyweight, and then I can finish out banded. So if you're more advanced, do bodyweight first and then finish out the rep numbers with the band.

If you're a beginner, do all of it banded. If you can't even do banded, you can jump up into the pull-up and then lower yourself down, or use a box to get yourself up to it. Anyway, on that note, I'm going to re-rack my weight. People, re-rack your weights. And we're going to go do some pull-ups. See, this is what it looks like: you pick up the weight and you go put it back where you found it. Just like that. It's not that hard.

Three sets, ten reps. Back day was yesterday. Back day was yesterday.

Is this your first rodeo, Nikkiey? I need a heavier band. Doesn't look like there's any. I'll just suck it up.

Can you double up on this one? Double up the band? There aren't any more bands in there. It's all right. I'll just suck it up.

My pull-up game is weak. Forget that. Last set, best set. My motto forever.

Serious question: how long are you guys able to keep white shoes white? I'm nearing six weeks right now. All right, let's go. I'm going to go till failure.

It didn't happen. It didn't happen today. Sometimes you just have those days. All right, since I can't do a pull-up, this is what I recommend if you can't do a pull-up, or if you're a beginner with pull-ups and you want to work on your pull-up strength. Get a box. It needs to be a smaller one. Either get a box or you can get a bench.

What you can do is jump up into it and then lower yourself down. My back is so weak from back day yesterday. Those negatives, holding yourself up there and slowly lowering yourself down, will help build the strength in your back so you can fully do bodyweight pull-ups in the long term.

So the stages for this one: first, it's jumping up and then doing a negative down. Jump up, do a negative down. Once you get stronger doing that, you can incorporate the band and do banded pull-ups. You obviously want to get a stronger band so it's a little bit easier for you. And the last stage is being able to do full pull-ups with your bodyweight.

Next up is the Smith machine shoulder press, and I think the Smith machine just opened up. The best way to set up this exercise with a bench on the Smith machine, and be in the right alignment so you're just using your shoulders and you're not in a position where you could mess them up, is having a really straight, flat back against the bench. You might have to maneuver it five to 10 different times to get the right placement.

But essentially, a nice 90-degree angle that's a little bit cocked forward, with your arm under the bar and your shoulder, is a great alignment spot for you to know you're in the right position. If I moved the seat back a little bit, my arms would be way more forward out in front of me, almost on a diagonal, and you could feel the weight all on my neck. I can just feel it's not right. It's all right here. So moving myself up a little bit, that's where I was. Perfect, I can feel it's all shoulders.

It's too light for me, so I need to add a little more weight. That's why it's so light: it was only 10 pounds on one side.

And I didn't say it yet: we're doing three sets, ten reps for the Smith machine shoulder press.

My shoulders are so tight. Oh, and we did shoulders yesterday. No wonder my back and my shoulders are so sore. All right, let's do this. Last set.

I feel like they're going to explode. The pumpkins are overcooked.

Second to last exercise, we have some incline skull crushers. We're going to do three sets, 12 reps each.

Ten. Those creep up. I'm like, this is way too easy a weight right now, and then five or six reps in, all of a sudden, the last three, I'm like, okay.

Last set, best set. Everybody's going to be saying that now.

Rep eight, I'm like, this is so heavy. Not heavy, but this is challenging.

Last exercise, we've got some biceps. We're going to do some rope hammer curls. Let's go.

A little light. We'll up it. Okay.

All right, you guys, that's a wrap. There's a reason you stayed until the end of this video. It's probably to see what type of exercises make up an entire workout. I get it. I've been in your shoes. I've walked into the gym not knowing exactly what I should be doing, and that is one of the reasons I created the WarriorBabe program. Take the thought out of what you should be doing and have it already made for you by one of our expert coaches, plus have nutritional guidance and accountability all bucketed together, so you're walking into the new year with confidence. You'll have everything you need to help you reach your goals. Check out warriorbabe.com in the description below, and I'll see you in the next video. Peace out.