The Best Full Body Workout for Beginners

Full Body WorkoutFull body workout routines are great in that they provide a total exercise regimen for all parts of the body. Most especially for people on the go with very tight schedules, a full body workout routine is the most efficient and effective way to stay in shape. A full body workout plan tailored for the gym is a very convenient since you will spend a minimal amount of time there, while getting in a fulfilling exercise routine. A full body workout also usually is both aerobic and anaerobic in nature. There are intense parts as well as recovery periods, much like an interval training workout. A best full body workout is much like a circuit type of routine, where you move from one exercise to another quickly with minimal or no rest. You can also do a full body workout at home with just as gratifying results. Here are some rules to live by when it comes to full body workouts from bodybuilding.com.

Train Once Every 2-3 Days

The beauty of only training with weights every few days is that the days in between full-body workouts can be used to add a few cardio sessions instead of relying on ineffective cardio tacked on at the end of a workout.

Lift Heavy

Many athletes who try full-body workouts get trapped into training lighter than they usually would in order to conserve energy for body parts that come later in their routine. The truth is, if you’re not training heavy, you’re not going to make optimal progress, no matter what program you’re on.

Perform One Exercise Per Muscle Group

This one is pretty easy to follow, but is still very important.
Using basic, heavy exercises that enable you to lift the most weight means that you don’t have to do more than one exercise per body part. For chest, do the bench press or incline bench press.

Once you choose your exercises, plan your routines so you do 2-to-4 sets of each exercise for 10-to-12 repetitions.

Keep Your Workout To An Hour Or Less

When you’re planning your workouts, remember that resistance training affects your natural muscle building hormones and adjust accordingly.
Lots of big compound exercises will help boost your natural testosterone levels; however, long workouts also boost levels of the catabolic hormone cortisol.

Consume A Post-Workout Shake Immediately After Training

During full-body workouts, large amounts of glycogen are used to fuel your exertions, so it’s important that you replenish your glycogen stores as soon as possible after training.”

Let’s look at a full body workout plan in the gym. This workout sequence can be changed each time you do it on different days, as a way of cycling the exercise routine. Again, keep the weights heavy and try to have minimal rest between each exercise. This routine is also from bodybuilding.com.

Barbell Bench Press – Medium Grip
2-4 sets, 10-12 reps

Dumbbell Bench Press
2-4 sets, 10-12 reps

Bent Over Barbell Row
2-4 sets, 10-12 reps

Barbell Curl
2-4 sets, 10-12 rep

Dips – Triceps Version
2-4 sets, 10-12 reps

Hanging Leg Raise
2-4 sets, 10-12 reps

Barbell Squat
2-4 sets, 10-12 reps

Standing Calf Raises
2-4 sets, 10-12 reps

Full Body Workout at Home

The beauty of full body workouts is you can easily do it at home with minimal or no equipment. It is extremely convenient and very easy to commit to. You are also spared the gym expenses and fees by doing the exercise routine in your home. You also avoid the hassle of waiting in line for gym equipment to free up especially during peak hours. What’s more, you also spare yourself the commute to and from the gym. Here is a full body workout that is challenging and fun at the same time from livestrong.com.

“Bodyweight Squats

Stand with your feet a couple of inches wider than shoulder width and your toes slightly pointed out. Keep your head and chest up, and push your hips back while keeping your knees pointing out, so that you start to descend. Keep your heels on the floor, and aim to go as low as you can with good technique and without leaning forward. When you get as low as you can, forcefully stand back up again. Perform four sets of 12 repetitions, resting for 30 seconds between each set. Squats will work your entire lower body and core.”

Squats hit practically every muscle in your entire lower body, while it also engages your core. This exercise uses the quadriceps, hamstrings, calves and especially the glutes.


Like squats, lunges develop strength and endurance in the lower body. Stand with your feet shoulder-width apart and toes facing forward. Step your left leg out about 2 feet in front of you, then begin to bend both legs until your right knee lightly touches the floor. Straighten both legs while bringing the left foot back in line with the right. Do five sets of eight reps per side, with no rest between legs, but 45 seconds between sets. You can put more emphasis on the hamstrings at the back of the leg by stepping farther forward when you lunge, and more emphasis on the quadriceps at the front of the leg by taking shorter steps.”

Lunges are particularly good for developing strength in the quadriceps and the glutes. You will feel some soreness in these muscles if you do the lunges properly.


Kneel on the floor and place your hands on the floor slightly wider than shoulder-width apart. Take your knees off the floor and walk your legs back until your body weight is being supported by just your arms and feet, and your whole body is in a straight line. Slowly descend toward the floor by bending your arms while keeping your torso and hips in line. When your chest is 2 inches from the floor, push back up to the start position. Aim to do five sets of five reps. To begin with, you may find these too tough, so experiment with doing partial pressups where you don’t descend all the way down or pressups on your knees.”

This exercise will primarily work your pectorals or the chest, your triceps, and the front deltoid muscle. Your core will also be engaged.


The plank is a great exercise for all of the core muscles of the stomach and lower back. Kneel on the floor, and place your forearms on the ground directly underneath your shoulders. Take your knees off the floor so that only your forearms and balls of your feet are in contact with it, and keep your body as still and straight as possible by tensing your stomach muscles. Hold the plank for as long as you can with good form, and do two sets of maximum holds. Aim to increase the time you do it for every time you train.”

So there you have it, a total body routine meant for the gym, and another full body workout for home. Looks like you have just run out of excuses to not exercise. So what are you waiting for? Put on those sweats and get moving.

Category: Body Workout

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