Tag Archives: full body workout routines

Top 10 Full Body Workouts

Full body workouts are special in that they are body part-centric making muscles stronger individually and fleecing away fat from them in less time. They can be made to intersperse the sequences or reps for convenient respites enabling immediate recuperation before continuing them. Typical time earmarked for each bodypart workout is generally five minutes including the resting time, with the total amounting to 30 minutes for the various parts on a day.

Full body workouts

One advantage with this course is that you can also continue it juxtaposing other disease-specific exercises such as cardio or other sports-related exercises by suitable re-stratification.  Overall, you have to chart out what type of workout you propose to do during the days of a week.

As a result, you’ll need to make only less trips to Gym.  When it comes to shedding fats, you’ve to shun taking calorie-rich foods.

Advantages of full body workouts:

  • Owing to various reasons, some people find it not convenient to do all the standard set of exercises in half an hour. When you adopt this full body exercises method directed toward each body part, you’ll be able to train most body parts in 30 minutes.
  • Here, you use only machines which are automatic, fast and risk-free, compared to hand-held equipments.
  • When you adopt workouts without weights, you can do them at home mainly making use of your own body weight. You are still achieving your goal, at minimal expense.

Planning a workout:

For each exercise, select a weight (maximum) that will exhaust you after say 10 reps. do as many reps as you can, then rest, and then restart. Do this for five minutes. When weights are added, they become Full body weightlifting workouts giving you enduring results. Always lift heavy weights so you gain strength.

During workouts, glycogen is consumed by the body for your strain. Hence, post- practice, recouping you is very imperative with supplements containing creatine, glucose, alpha lipoic, and nutrients. Interchanging the various workouts helps you share the benefits.

The routines:

Main Full body workout routines and the machines used are as below. Duration for each is five minutes.

Muscle group              Muscle exercise

Chest                           Chest press or incline bench press

Legs                             Leg Press-squat

S houlders                   Lateral Raise machine

Back                             Lateral Pull down, Seated Row, Bent-over row or Chin up

Triceps                        Cable Pushdown

Biceps                         Machine Preacher Curl

All these are to be done with heavy weights for more muscle power. They are only sample workouts; and you can modify them at will, week after week.

When these are intelligently put together on permutation and combination basis, you can achieve the different goals- increasing strength, building muscle, shedding fat and looking beautiful. This way you train your total body- all parts in some degree- amounting to total body workout- benefiting both upper and lower bodyparts.

Workouts without weight:

Though seemingly simple, full body workouts without weight are also effective exercises in muscle-build-up and strength-gain. They provide a striking contrast from your established full body workouts with equipments, simultaneously freeing you of the monotony of those workouts.

They are very easy, doable at home using your own body weight, at no or less cost. Pull-ups, pushups, body-weight squats, animal-walk, chin-ups and sit-ups are some such exercises.

Workouts for mass:

You can perform full body workouts for mass, i.e. for gaining muscle size and strength-in the form of compound exercises which activate more muscles at a time giving you quicker results. Its schedule can consist of  3 workout sessions a week with one day rest between successive workouts, with the rep schemes having a total volume (=setsXreps) of  24-50 per exercise. These are beneficial full body workouts for men as well as women.

Top 10 full body workouts:

  1. Barbell Bench Press: Done for strength. Muscles worked are chest, shoulders and triceps. Frequency is 2 sets of 15 reps.
  1. Seated Dumbbell Press: Done for gaining strength. Muscles tamed are shoulders and triceps. Frequency is 2 sets of 15 reps.
  1. Triceps Dip Machine: Done for getting strength using machine. Muscles benefited are triceps, shoulders and chest. Frequency is 2 sets of 15 reps.
  1. Leg Press: Designed for giving strength of muscles- quadriceps, calves, glutes and hamstrings. The exercise is machine-based.
  1. Lying T-Bar Row (Chest-Supported Row): Machine-based, this is meant for gaining strength of middle back, Biceps and Lats. Frequency is 2 sets of 15 reps.
  1. Standing Barbell Curl: Frequency is 2 sets of 15 reps, used for gaining strength of muscles of Biceps and forearms. This is done using barbells.
  1. Lying Leg Curl (Lying Hamstrings Curl): 2 sets of 15 reps is the frequency followed for gaining strength of Hamstrings. The exercise is machine-dependent.
  1. Machine-Crunch: Frequency is 2 sets of 15 reps meant for giving strength for abdominals, done employing machine.
  1. Wide-Grip Lat Pulldown: Performed with the help of cable, its frequency of practicing is 3 sets of 6-8 reps, targeted for strengthening muscles of Lats, Biceps, Middle Back and Shoulders
  1. Standing Calf Raises: A machine-based exercise, its frequency ranges as 2 sets of 8-10 reps, aimed for increasing the strength of muscles of calves.

Prepare Workout Routines To Remain Fit And Strong

 workout routines

The workout routines basically have specific fast and hard rules to be followed. These workout plans can include some of the natural movements which include the following:

  • Lunge
  • Pull
  • Push
  • Squat
  • Twist
  • Lift etc

All these workout routines can be done singly or in combination.

Top workout routines to be followed:

Warm Up session is the most important aspect of any good workout schedule. You need to concentrate on muscle groups to be utilized during the exercising sessions but still desire for warming your whole body. Ensure that you do the stretches in proper way and then gradually lower heart rate because you won’t desire to follow severe workout plans using tight muscles.

Full Body Workout Exercises

Pushups

One of the best full body workout routines i.e. must to be included in the chart is doing the pushups. In fact, this is a great workout for building a strong and fit upper body. A small tip for the beginners is they should start exercising with knees being on ground till the muscles strengthen up. Pushups are even great to be enlisted in the home workout routines.

Chair Dips

Another workout schedule you can list in the chart is chair dips which are great to make your shoulders, chest and triceps function. You need to be careful when doing too many at a stretch.

Chin Up

For this exercise, you will need a bar to help you exercising. You can also utilize a chair to do the reps till you can manage the chin ups yourself on daily basis. This can also be enlisted while preparing your home workout routines.

Squats

 

Among the full body workout routines, you should include squats in the list. Few workouts mentioned above take care of the upper body but it blasts the lower portion, if done in proper way.

Rows

This exercise is bit different from the others. You should lie underneath a table with your chest being at the corner and then haul yourself higher to bottom of the table. Do this in careful way.

General Floor Workout Schedules For The Beginners

Abdominal Crunching

When preparing the chart for workout routines for beginners, abdominal crunching is the most common form. It is also a great exercising for those who desire to shed their belly. Remember that you have to do this in lying pose with your knees being bent a bit and hands touching shoulders. Trunk muscles should be used to lift your upper bodily portion from ground. Try repeating it 12 times in 2 sets.

Bridging

Bridging is again a good exercise to be included in the workout routines for beginners. This also needs to be done in lying pose and so, get a fitness mat for safeguarding your backside. Lie on the mat with your front body in the direction of the ceiling. When doing the workout, curve the knees a bit and ensure your backside remaining in neutral pose i.e. not to be pushed on the floor as well as not twisted.

Position your arms on both the edges. Try to bring hips up from the ground and then you can feel the abs slimming down. Align your hips with knees and shoulders and then lie in this position for (5-10) seconds. Now, breathe in deeply.

Weight Lifting Routines

One-Three-Five System

The most common form of weight lifting workout routines is one-three-five system. This is a sports program to be advantageous to get into strength training exercises. Basically you can allocate One-Three-Five system for Mondays, Wednesdays & Fridays or you can schedule it alternately. In the training period, athletes need to implement basic weight lifting routines by the following:

  • Pull-Ups
  • Squats
  • Presses
  • Military Presses etc

The above mentioned workouts target major muscle groupings. You can follow the repetitions and sets into 4*10.

Alternate Body Training System

Include this workout as well on your weight lifting routines if you are seriously looking for building your body. The process of doing this exercise goes this way:

  • Day 1 – Triceps, Abdominals, Spinal Erectors, Pectorals, Quadriceps and Hamstrings
  • Day 2 – Latissimus Dorsi, Abdominals, Hamstrings and Biceps

This needs to be repeated alternatively with components to be rested for 48 hours for optimum growth as well as development.

Home Gym Workout Routines

Stretching

One of the best home gym workout routines you can enlist in the chart is stretching. It helps to restore your posture letting adequate flow of blood in the body. This is a fun-filled exercise saving your time.

Strength Training

Next best home gym workout routines to be included in your chart are strength training that helps in building muscles. Ensure following the steps correctly thereby avoid hurting yourself. These are even workout routines for weight loss.

Cardiovascular Training

Don’t forget to list cardiovascular training in your home workout routines. Not only this helps in strengthening your lungs but also heart as well. This exercise is mainly done to boost energy and stamina within. This is a great workout routines for weight loss as well.