Knowing how to create the best full body workout plans by yourself is the best thing you can possibly learn. Being able to structure your own fitness routines and add exercises you love will help you stay motivated and confident in yourself.
When designing full body workout plans, it is important to add different exercises targeting all major muscle groups.
Tips on how to create the best full body workout plans.
Learning how to create your own workout plans gives you back control over your fitness regimen. You can decide what exercises you want to do and which you don’t. You can also easily adjust it according to your fitness level. Make your workouts work for you and not the other way around.
Compound exercises.
Compound exercises are those that involve multiple muscle groups at the same time. These exercises are highly effective because they allow maximum muscle activation, saving time and increasing the overall intensity of a workout. Squats and lunges are compound exercises that work on multiple muscles, targeting the legs, glutes, and core. They activate the muscles in the lower body and also help to burn calories and increase overall strength.
These exercises are highly recommended for anyone looking to build strength, enhance muscular endurance, improve posture, and tone their lower body. Adding weights can make the movements even more challenging, leading to better results and a toned physique.
Examples of compound exercises:
- Deadlifts
- Squats
- Bench press
- Overhead press
- Pull-ups
- Rows
- Lunges
- Dips
- Snatches
RELATED: The Best Core Workout With Single Dumbbell.
Upper Body.
Adding exercises that work your upper body, like push-ups and bench presses, can help increase your strength and muscle mass. These exercises target the chest, shoulders, triceps, and biceps, which are muscle groups for everyday activities such as lifting and carrying objects. Remember, always start with proper form and gradually increase weight and reps as you progress.
Examples of upper body exercises:
- Push-ups
- Pull-ups
- Bench press
- Shoulder press
- Bicep curls
- Tricep dips
- Lat pull-downs
- Chest flys
- Rows
- Standing dumbbell or barbell curl
Core.
Core exercises are highly effective in developing and strengthening the muscles of the torso. These includes the abdominal muscles, back muscles, and pelvic muscles. These exercises can improve balance and stability, reduce the risk of back pain, and enhance overall athletic performance.
I love any form of core exercises and strongly believe they are a neccessity in any type of workout. I always end my workout with a few minutes of core and then I have core-focused workouts as well.
Examples of core exercises:
- Plank
- Bicycle crunches
- Russian twists
- Leg raises
- Dead bug
- Boat pose
- Side plank
- Bird dog
- Mountain climbers
- Spiderman plank
RELATED: The Best Back Exercises Without Weights For Beginners.
Lower Body.
Lower body exercises are essential for any full body workout plans, as they target the muscles in the legs and glutes. These exercises help you build strength and improve your overall fitness level by boosting your metabolism and helping you burn more calories. Doing lower body exercises like squats, lunges, and dead lifts, you can improve your balance, coordination, and endurance.
They can help reduce your risk of injury, especially in the knees and hips, by strengthening the muscles that support these joints. Incorporating lower body exercises into your full body workout plans can help you achieve a toned and strong lower body while improving overall health and wellbeing.
Examples of lower body exercises:
- Squats
- Lunges
- Deadlifts
- Leg press
- Bulgarian split squats
- Glute bridges/hip thrusts
- Sumo squats
- Calf raises
- Step-ups
- Box jumps
Use different equipment.
I love using different types of equipment during my workouts to keep things interesting and to always challenge myself. You can add equipment like free weights, resistance bands, or machines into your workouts. Free weights allow for a more natural range of motion and can target specific muscles in the body. Resistance bands offer a portable and versatile option, with the ability to adjust the level of resistance to match your fitness level.
Machines provide stability and control during exercises, making them great for beginners or those with specific injury concerns. By incorporating these tools into your full body workout plans, you can challenge your muscles in new ways and continue to see progress towards your fitness goals.
Adjust weight, reps & sets.
Adjusting weight, reps, and sets is crucial to achieving fitness goals efficiently and safely. When setting goals, consider your current fitness level and what you want to achieve in terms of strength, endurance, and overall fitness. Start with lighter weights, higher reps, and fewer sets. As you progress, gradually increase the weight and decrease the reps to build strength and muscle mass.
For improved endurance and cardio, use lighter weights with higher reps and sets. It\’s important not to overdo it and give your muscles time to recover, so gradually add more weight and sets as you feel comfortable. Remember to always listen to your body, prioritize proper form, and be patient with yourself.
Cardiovascular Exercise.
For stamina and burning calories, it is important not to overlook cardiovascular exercise such as running and cycling. Many people focus solely on weightlifting and resistance training, but neglect the benefits that cardio can offer. Cardiovascular exercises are great for improving the functioning of the heart and lungs, and they help to increase endurance and endurance capacity.
Not only can cardio help with weight loss, but it also reduces the risk of chronic diseases such as heart disease. It is recommended to incorporate at least 150 minutes of moderate-intensity cardio per week to achieve optimal health benefits. Mix up your cardio routine to avoid boredom and reduce the risk of injury. By incorporating cardio into your full body workout plans, you can achieve overall fitness and health goals.
Examples of cardio exercises:
- Running
- Swimming
- Cycling
- Stairs
- Jumping Jacks
- Jumping Rope
- Burpees
Recovery Time.
Allowing recovery time between workouts is essential to ensuring proper nutrition and fuel to your muscles. Our muscles experience microtears that need time to heal and rebuild. Without adequate recovery time, our muscles cannot repair themselves properly, which leads to fatigue and injury. Recovery time allows the body to replenish its energy stores, repair damaged tissues, and remove waste products.
Giving your muscles time to recover means that they are better able to absorb the nutrients that you consume, such as protein, carbohydrates, and vitamins. By allowing sufficient recovery time between workouts, you can maximize the benefits of exercise while minimizing the risk of injury and burnout.
Progress checks.
If you want to achieve your fitness goals, it’s essential to monitor your progress regularly. Scheduling progress checks allows you to assess your improvement and adjust your workout accordingly. You can begin by setting a benchmark or baseline to determine your starting point. Measuring metrics such as body fat percentage, weight, and strength can help you determine where you are at the beginning of your workout journey. Then, schedule progress checks at intervals that align with your specific goals.
For instance, if your goal is to build muscle, you may want to check your progress every four to six weeks. During these checkpoints, analyze whether you meet your targets and adjust your workout plan accordingly. Remember, consistency is key, so make sure to track your progress to stay motivated and on track to achieving your fitness targets.
Conclusion:
Allowing yourself to create the best full body workout plans can give numerous benefits for your body and mind. Utilizing a variety of exercises and modalities ensures that you are targeting all major muscle groups, improving overall strength and endurance. Additionally, creating your own full body workout plans allow you to personalize the routine to your specific fitness goals and preferences.
Happy Training,
Your Wellness Warrior!