Full Body Gym Workout
If you only hit the gym 1-2 times a week, a full body workout is most effective. Using the large muscle groups will also work the smaller ones giving you strength gains all over
FULL BODY
Work your whole body in one workout
Use large muscle groups
Burn fat fast
Full Body Weights Workout
#Workout
Combing strength, speed and balance into this functional workout develops all the major muscle groups. This workout is perfect when your gym time is limited to 1-2 times a week. Watch the videos below and give it a go.
Warm Up
Make sure you’re warm before you start. It might seem pointless but it’s worth it. 5 minutes on the rower, cross trainer or treadmilll will do the trick. Get it done and do a few stretches to maximise your workout.
#1 – Single leg swiss ball squat
HOW MANY: 3 x 6 repetitions each side
The single leg swiss ball squat is such an effective way to develop functional leg strength. You have to work on your balance using your core and stabilising muscles in the legs while lifting your whole body. It’s a great way to load up your legs and build muscle without having to lift weights.
Key Points
#2 – Weighted dumbbell lunge
SUPER SET with #3 below : 2 x 10 repetitions each leg
The weighted dumbbell lunge exercise really helps develop power through the whole range of motion because you have to move quickly from the lunge position to standing again. It’s excellent for developing your glutes, too. Super set them with the jumping lunges below.
Key Points
#3 – Jumping lunge
SUPER SET: 2 x 10 repetitions each side
I often super-set (do it straight after another exercise with no rest) the jumping lunge with another, weighted leg exercise. In this case it’s the weighted dumbbell lunge. When you’ve done your weighted dumbbell lunges (#2 above), drop the weights and do this jumping lunge immediately without resting at all. Your legs should be burning after this one!
Key Points
#4 – Weighted single leg split squat
HOW MANY: 2 x 8 repetitions each side
Another single leg exercise…Because they are so effective! It’s like a lunge but this time it’s with the rear foot raised up onto the bench. This results in more emphasis being placed on the quad of the front leg and not the glutes.
Key Points
#5 – Bent over barbell row
HOW MANY: 3 x 10 repetitions
A perfect move for training the back. The lower back will stabilise you, along with the abs and legs while the mid and upper back do the bulk of the work. It also hits the shoulders and traps, too. Good technique is critical here. Don’t go too heavy, just make sure you get it right. Watch the video and ask any questions you want.
Key Points
#6 – Wide arm chin-ups
SUPER SET with dips below: 3 x 10 repetitions
Wide arm chin-ups are tough so you can do them with the weight assisted machine if you need to. The down movement is just as important as the pulling up part so keep it controlled and go all the way up and down, no half reps! Super set this with the dips below to save time.
Key Points
#7 – Dips
SUPER SET with chin-ups above: 3 x 10 repetitions
Dips work primarily the tricep but also the chest and shoulders if you go nice and deep. Try to keep the forearms stable and just bend from the elbow. Keep the body straight, head looking forward and abs tight.
Key Points
#8 – Cable twists
HOW MANY: 3 x 12 repetitions each side
Most people think these are easy. If that’s how it feels you’re doing them wrong…The legs and hips MUST remain facing forwards while the upper body rotates. You should only be using your side muscles to work the obliques. The arms move like a pendulum, they should not be bending at all from the elbows as you twist.
Key Points
#9 – Bent over rear delt raise
HOW MANY: 3 x 10 repetitions each side
Keep the weight low on this to isolate the shoulder. If you lift too heavy your body will just use other muscles to help you. Keep the arm straight throughout the movement without bending the elbow hardly at all. Tighten the abs and keep a straight back.
Key Points
#10 – Seated row
HOW MANY 3 x 8 repetitions
Making sure to keep this one controlled will help you fully work the back. The most effective part of the workout for the back is the final squeeze when you pull your elbows back and shoulder blades together. If you have the weight too heavy you can’t do this so lose out. Keep good form.
Key Points
#11 – Toes to bar
HOW MANY: 3 x 8 repetitions
This is all about technique and you need to play around with it yourself to work out the best way. It also changes over time as you become better. You are trying to keep the upper body fixed in position and only use the abs to lift the legs high up to the bar. If you can’t make it to the bar that’s ok just go as far as you can, without swinging your legs…
Key Points
THE END
Doing full body workouts are really effective if you’re tight for time. If you only workout once or twice a week stick to working your whole body. Using the larger muscles will be your most effective way to get the most out of your gym time. Bookmark this page and use it the next time you go to the gym.