Full body workouts are a fantastic way to engage multiple muscle groups in a single session, making them an efficient option for anyone looking to improve their overall fitness. Whether you’re a beginner or an experienced gym-goer, having a structured plan can help you stay focused and motivated. Here are three diverse examples of full body workout plans that you can easily integrate into your routine.
This workout is tailored for beginners who may be new to exercising or returning after a break. It combines fundamental movements to help build strength and confidence.
Start with a 5-10 minute warm-up, such as brisk walking or dynamic stretches. Then, perform the following exercises:
Bodyweight Squats: 3 sets of 10-12 reps
Stand with feet shoulder-width apart, lower into a squat keeping your back straight, and rise back up.
Push-Ups (Knees or Regular): 3 sets of 8-10 reps
Start in a plank position; lower your body until your chest almost touches the floor, then push back up. Modify by dropping to your knees if needed.
Dumbbell Rows: 3 sets of 10 reps (each arm)
Bend forward slightly, holding a dumbbell in one hand; pull the weight towards your hip, engaging your back muscles.
Plank: 3 sets, hold for 20-30 seconds
Keep your body in a straight line from head to heels, engaging your core.
Lunges: 3 sets of 10 reps (each leg)
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Finish with a cool-down stretch for 5-10 minutes.
Notes: Adjust the number of sets and reps based on your comfort level. As you progress, you can increase weights or reps.
This circuit-style workout is great for individuals who have some experience and are looking to challenge themselves further. It keeps your heart rate up while targeting all major muscle groups.
Begin with a 10-minute warm-up, like jogging or jumping jacks. Then, complete the following circuit 2-3 times with 1-2 minutes of rest between rounds:
Kettlebell Swings: 15 reps
Stand with feet shoulder-width apart, holding a kettlebell with both hands; swing it between your legs and then thrust it forward up to shoulder level.
Bench Press (Barbell or Dumbbells): 10 reps
Lie back on a bench with weights in hand, lower the weights to your chest, and then press back up.
Deadlifts: 12 reps
Stand with feet hip-width apart, holding weights; bend at the hips and knees to lower the weights to the ground, then stand back up.
Mountain Climbers: 30 seconds
Start in a plank position, rapidly drive your knees toward your chest, alternating legs.
Burpees: 10 reps
From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.
End with a cool-down stretch to help your muscles recover.
Notes: Focus on form over speed, and modify any exercises as needed. This workout can be completed 2-3 times a week.
Designed for seasoned gym enthusiasts, this advanced workout incorporates heavier weights and compound movements for maximum muscle engagement.
After a thorough 10-minute warm-up, proceed with the following exercises:
Squat to Press (Dumbbells): 4 sets of 8-10 reps
Hold dumbbells at shoulder height; squat down, and as you rise, press the weights overhead.
Pull-Ups (Assisted if Necessary): 4 sets of 6-8 reps
Use a pull-up bar; pull your body up until your chin is above the bar, using assistance if needed.
Barbell Deadlifts: 4 sets of 8 reps
With feet hip-width apart, grip the barbell on the ground; lift it up while keeping your back straight and core engaged.
Dumbbell Bench Press: 4 sets of 10 reps
Lying back on a bench, press the dumbbells above your chest, engaging your chest and triceps.
Box Jumps: 4 sets of 10 reps
Stand in front of a sturdy box, jump onto it, landing softly, and step back down.
Conclude with stretching exercises to aid recovery and flexibility.
Notes: Prioritize safety with heavier weights and ensure proper form. This workout is suitable for 3-4 sessions per week, allowing for rest days in between.