Sometimes we struggle with getting in a workout that speaks to all our goals. Maybe we want to build muscle. Or we could want to burn off that stubborn fat. This article will give you three different full body workouts that will hit your entire body. No matter what your fitness goal, this article will have a full body workout for you!
One aspect of fitness that I struggle with at times is defining what I want out of a workout. There are some days I want to sweat my backside off. Other days I want to get pumped up. Then there are days when I want to do a combination of the two. When you are just getting started on your fitness journey, it can be difficult to decide what type of workout you want to do based on how you feel.
Four years into my fitness journey I still have days when I want to workout but have no idea what I want to do. Back and bis? Legs? Cardio? When I have days like this I go to a full body workout. Once I know I am going to do a full body workout, I have to decide whether I want it to be cardio based, weight based, or both. Choosing the workout can be daunting, but here I am going to give you three options to make the choice a little easier.
The awesome part about doing a full body workout is that you feel completely exhausted after you finished. You didn’t just use your arms or legs or chest. You are using your whole body. I personally get the biggest endorphin rush from doing a full body workout because I can put an insane amount of energy into each move.
The only downside to full body workouts is that your entire body will be sore the next day. Forget about not being able to walk up the stairs or reach into the cupboard for a glass. You won’t be able to do any of those things without wincing in pain! Put your whole being into whichever of the three workouts you choose and I guarantee you will feel like a rockstar when you finish!
This workout is for those days when you want to hit the iron hard. The cardio machines and circuit training is the last thing on your mind. You will get an insane pump and exhausted muscles with this workout. Rest 60-90 seconds between sets.
Leg Press 3 x 8-12 reps
Incline Bench Press 3 x 8-12 reps
Cable Row 3 x 8-12 reps
Alternating Lateral Raise/Front Raise 3 x 10-14 reps
Stiff Leg Dumbbell Deadlift 3 x 8-12 reps
Barbell Curl 3 x 10-14 reps
Overhead Dumbbell Tricep Extension 3 x 10-14 reps
Standing Calf Raises 3 x 10-14 reps
Hanging Leg Raises 3 x 10-14 reps
This workout is for those days that you want the sweat. You want the exhausting, puke inducing, heart-rate pumping full body workout. Grab a bucket and get to it!
1 minute jumping jacks
30 seconds pull-ups
1 minute burpees
30 seconds lunges
1 minute jump squats
30 seconds push-ups
1 minute high knees
30 seconds sit-ups
1 minute mountain climbers
30 seconds squats
This workout is for those days when you want it all. You want to pick up the iron as well as keep that heart rate rockin. Rest about 1 minute between each superset which will give your muscles time to recover while keeping your heart rate up!
Super Set #1
Dumbbell Military Press 3 x 8-12 reps
Mountain Climbers 3 x 20 reps
Super Set #2
Goblet Squat 3 x 8-12 reps
Jump Rope 3 x 20 reps
Super Set #3
Barbell Bent Over Row 3 x 8-12 reps
Sprints 3 x 100 meters
Hanging Leg Raises 3 x 10-14 reps
Tuck Jumps 3 x 20 reps
Wrapping It Up
There you have it! Those three full body workouts should keep you feeling tight. Just as an aside, when performing full body workouts it is a good idea to do them every other day instead of everyday. This gives your muscles time to repair so that the next time you hit a full body workout you can give it everything you have! If you don’t want to take a rest day between days, the go for a jog or do some yoga. Mix things up and your body will thank you!
Do you want to reach your goals faster? Working with a coach is a surefire way to accelerate your results. A coach takes the guesswork out of the game for you, teaching you and helping you so that you get the best results possible in less time. If you are tired of trying things over and over again to no avail, it may be time to work with a coach. I am currently taking on 4 individuals for online fitness/nutrition coaching. It’s time to kick it up a notch! To apply, go to my Contact Me page and fill out the form. In the description tell me your age, fitness experience, and goal!