Did you make a resolution to get in shape this year but just aren’t sure where to start? One of the easiest and most overlooked options to get in shape is utilizing full body workouts. Instead of going way overboard and jumping into some crazy routine that won’t last, let’s look at a more traditional method that plenty of people have used to get and stay in shape.
The beauty of full body workouts is that they really don’t take a lot of time out of your weekly schedule. This makes it easier to stick too and that consistency is what really helps you reach your fitness goals. On top of that, using a full body method help increase your metabolism and growth hormone production; both of which are important to boost as you age and they naturally decrease.
The Full Body Blaster
This routine utilizes just a barbell. The idea behind such a basic routine is so that you can do it easily at home. Also if you are in a gym then you want to be able to work with one piece of equipment because we will be using supersets.
The idea is to blast your body from the bottom to the top using compound exercises and supersets. Unless noted each set should be considered a work set and maximum effort should be given, even if you exceed the rep range. To start, make sure to warm up with 15 to 20 minutes of light cardio like walking or jumping rope. Then jump in and go! Superset every 2 exercises (1 & 2, 3 & 4, etc), doing one then the other before resting a minute or so. Ideally this routine, including warm-up, will take no longer than an hour.
- Barbell Standing Calf Raises (slight bend in knee) – 3 sets of 15 to 20 reps (1st set is a warm-up)
- Barbell Front Squats – 3 sets of 8 to 12 reps (1st set is a warm-up)
- Barbell Deadlifts – 2 sets of 8 to 12 reps
- Barbell Standing Calf Raises (straight leg) – 2 sets of 12 to 20 reps
- Barbell Rows – 2 sets of 8 to 12 reps
- Pushups – 2 sets to failure (use this over bench presses for the added work to the core)
- Barbell Clean and Press – 2 sets of 8 to 12 reps (start with the barbell at the waist and don’t drop to the floor)
- Barbell Front Rows – 2 sets of 8 to 12 reps
- Barbell Curls – 2 sets of 8 to 12 reps
- Triceps Extension – 2 sets of 8 to 12 reps (or close grip bench press)
- Then finish off with a basic abdominal/core circuit of your choice
This routine might look simple, but it is very taxing on the body when you give it your all. Exercises like squats, deadlifts, and the clean & press help elevate your metabolism for hours after the workout because they use so much of the muscles within the body. That affect, along with the muscle building and toning of this routine is what makes it so effective. Ideally you can perform this routine twice a week with at least 2 days off in between. If you feel the need to do more exercise simply add cardio on the day before you lift.
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Dan Healy writes on health and fitness topics for Nutribomb http://www.nutribomb.com/. You can connect with him at our forums or at our Facebook Fan Page.