Free Total Body Workouts and Routines for quick, complete & Full body training. These Exercise Routines take less time and provide total body stimulation. Choose from 2 and 3 day workouts to build muscle and lose weight faster. If you are a Beginner Weight Trainer or just plain short on time then Total Body Exercises are better option than Isolated ones.
2 Ways to train your full Body
There are 2 simple ways to perform a full body workout in one session. One way is to add a total body exercise to your existing workouts. The second is to do whole body training 2-3 time a week called Circuit Training instead of Split Training. I will cover both these options in detail below.
Top 2 Total Body Exercises
Total Body Exercises trains your major muscle groups in full and are best in terms of returns. These Exercises train both the upper and lower body together. Two best exercises are the Clean N Press and Push Presses. Although deadlifts and Squats do not entirely qualify as whole body, you will do great with them too. Make sure you do these exercises every week at least once.
If you are new to training then wait for 2 weeks before you add these two exercises as they require greater co-ordination and strength. You can do Stretching and Cardio for these two weeks and train with empty bars. Remember correct execution technique is the key. With better form and quality reps will come better results.
I don't want you to fail so I have written a lot of beginner articles in the Weight Training Basics section on correct exercise technique, exercise selection, proper grips and warm up & cool down exercises. Please use them. You will be light years ahead of your partners.
Total Body Training - 2-3 times a week
Here you will be training your whole body in one workout, take a 2-3 days break and repeat the workout. You can change a few exercises each workout. This routine is excellent for beginners or busy people as it provides excellent benefits for very minimal investment of time. I started with this routine and then went on to do split training as I became Advanced Trainer, thanks to my busy college days.
How Often to do Full Body Workouts? can you do full body workout 3 times a week? Find outFull Body Workouts Frequency here.
Also please read the article on Split Training to see if its for you.
Sample Full Body Workouts
Frequency - Twice weekly is the best.
Duration - 20-35 minutes
Sets - One set each.
Rest - 30 seconds
Reps - 8-12
Note -
1. You need to perform one exercise, rest 30s and then immediately move on to next. In this way you complete one circuit. If at the end of first circuit you feel enough energy then you can perform another circuit.
2. The Exercise descriptions are available in the Exercise Database Section.
Full Body Workout at Home - Workout # 2
- Free Squats - Squats without weights
- Lunges
- Push Ups
- Pull Ups
- Crunches
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