Full Body Weight Training Workout with Molly

We’re excited to welcome you all to another Bo+Tee student ambassador, Molly (@molsjfit).

Today she’s sharing the ultimate full-body weight training workout with us all - so get ready to sweat in your favourite womens gymwear, team!



Make sure you’ve got your favourite Bo+Tee set on, and pack your water bottle (trust us; you’ll need it!) and if you have one, a microfiber towel. Head to the gym and once you’re there, bring up this blog to guide you through the full body weight training workout by Molly step by step. We got you!



Step 1: Warm up with the bar


To start off the full body weight training right, begin by drawing your shoulders back, engaging your lats and keeping your spine straight. Hinge at the hips with a slight, but small, bend in the knees and lower the bar towards your feet. Then come back into the standing position and squeeze through the glutes.



Step 2: Deadlift


Engage your core muscles, engage your lats and keep your chest open. Bend your knees slightly and pull the bar up with force through the legs, with the bar as close to your knees as you can.



Step 3: Single arm cable pulldown


Use a bench for support. Set the cable high and use a D handle. Keep the tempo slow and controlled, and drive your elbow back, keeping it close to your body and squeezing through the lats.



Step 4: Wide cable row


Grab a bar that’s slightly wider than shoulder width. Keep your chest up and try not to bend your back. Lean back slightly and pull the bar towards your waist, keeping your elbows tucked in. Return to the starting position by extending your arms and leaning slightly forward.



Step 5: Lat pulldown


Adjust the pad so it sits comfortably on your tights and you feel supported. Use a wide stance here and try not to lean back too much. Retract your shoulder blades and pull the bar down in front of your chest, squeeze your lats at the bottom of the movement.



Step 6: Rear delt fly


Grab some dumbbells, hinge at the waist, bend your arms slightly and raise them to the side, squeezing your shoulders together at the top of the rep.



Step 7: Bent over row underhand grip


Use a shoulder width underhand grip (palms facing up). Bend your knees slightly and keep your back straight. Row the barbell towards your chest, keeping your elbows tucked in and squeezing your back muscles. Then lower to the starting position.



Step 8: Straight arm cable pulldown


Use a cable and a straight bar; use an overhand grip; and keep your elbows slightly bent. Pull the bar to your waist, keeping it slow and controlled, and make sure to squeeze your back.


And you’re done with your full body weight training - well done, team!



As always, remember to tag us @boandtee and show us how you style your workout looks - you might even feature in our ‘Tagged in Bo+Tee’ story! Make sure you stay in the loop with our latest collections and be the first to know about new releases by downloading our app today, or by signing up to our exclusive newsletter.