The Ultimate Full Body Workout By Bernadette Fahey, founder of Body by Berner -

Want to feel the burn? Try this full body workout by Bernadette Fahey, founder of Body by Berner and trainer for the Step One Summer West series.

Everyone loves a full-body workout, and this is one of my favourites as it especially focuses on your core, legs and butt. I would recommend doing three sets of this workout, however, you can change that up depending on how much time you have available.

Here’s how it works. Exercise for 40 seconds on and then break for 20 seconds. Alternate between the 2 exercises 3 times before you move on to the next set. Please note that set four is a little different.

Set One – Knee Repeater

1 x set of knee repeaters – left leg, 1 x set of knee repeaters – right leg

A knee repeater is a bit like a mountain climber, but you do it from a standing position. The idea is to lean forward on your standing leg so that you burn out your standing glute and your abs.

Start with a split stance, with your weight on your left foot, and your right foot standing behind you. Don’t put weight on your right foot as that will be your moving leg.
Slightly bend your left knee and ensure it is over your ankle, lean your chest forward slightly and push your butt back slightly. You want to feel the burn from right under your butt and down your leg.
Maintaining that position on your standing leg, start driving your right knee into your chest. Then straighten your right leg back out again so that it taps the ground, then drive it back in.
The entire time you just move the right leg in and out. Focus on engaging your core and stabilising your standing leg.
Swap sides on the next round.

Set Two – Squats

Low squat

Stand with your feet hip-width apart, suck in your stomach
Push your butt back, and squat down low like you are about to sit into a chair
Push through your feet back to standing.
If you want to work your arms and your core a little more, glide your arms up beside your ears as you squat down and bring them back down to your sides as you rise. This will engage your core as it will require more balance. It will also work your shoulders and triceps

Squat pulses

Stay in the low part of the squat, and pulse up an inch, then down an inch
Focus on keeping your core in tight, and pushing your butt out slightly to feel the burn.

Set Three – Crunches

Lie on your mat, feet a few fists away from your butt, knees facing the roof
Hands behind your head, bend at your lower abs and slowly crunch up.
Hold that for a second or two, then release the crunch and come back to your starting point.

Crunch Variation

Either bring your legs up to 90 degrees in the air and keep crunching. You can crunch with your body straight or go from side to side.
Or bring your legs up and start doing a bicycle crunch. To do this, crunch side to side. Bring your right elbow to your left knee and keep alternating.

Set Four

Go through this sequence twice so you complete both exercises on each leg twice.

Lunges

Stand with a split stance again with your left foot forward and right leg behind you.
Lunge into a low 90/90 lunge.
As you push back up to standing, drive your back leg forward and bring your knee up into your chest.
Then step back down into the lunge.
On the next round, swap legs.

Pulses