Wellness Warrior

How to create the best full body workout plans.

A full body workout can have so many different benefits, including improved fitness, increased muscle strength and toning, improved metabolism, and overall health and well-being. Complete full body workout plans can help to improve body composition, increase energy levels, and reduce the risk of injury. Here are a few things to keep in mind to create your own full body workout plans. Life can get busy from time to time and then the best thing to do would be to add a full body workout into your routine.

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What is a full body workout?

A full body workout is a type of exercise routine that targets all the major muscle groups in the body. Unlike other workouts that focus solely on specific areas, such as legs or arms, a full body workout aims to engage multiple muscles in the same workout. This saves a lot of time when you have limited time available for workouts during your week.

Try adding compound exercises into your routine, which involve multiple joints and muscle groups, full body workouts effectively increase strength and help with muscle balance. These workouts help in burning calories and improving cardiovascular fitness, making them an excellent choice when you want to shed a few pounds and enjoy a healthier lifestyle.

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Can you do a full body workout every day?

While doing full body workouts every single day might sound tempting, but I wouldn’t suggest it as a regular fitness routine where you strongly target multiple muscle groups in one session. There are a few important factors to take into account to know if a full body workout daily would benefit or hurt you. It’s important to also keep in mind that your muscles need time to recover too. Doing a full body workout every single day wouldn’t give your body the recovery time it needs.

That being said, it also depends on the type of workout you are doing. Someone that does obstacle course races will be using most of the muscles in their body in one session and train most days of the week. BUT, and this is a big but. There is a big difference between weighted workouts and body weight workouts.

Body weight workouts are more sustainable in doing full body workouts on a daily basis and will most likely not lead to injuries whereas workouts with weights can lead to injuries due to over straining the muscles with heavy weights. Another factor that plays a big role is your fitness level.

A beginner is more likely to cause harm to themselves by doing full body workouts daily than someone with more experience. Find a workout style that works for you and stick to it. It takes 3-6 months for you to see a significant change and after that it becomes a lifestyle. Find your own way and turn it into something you love doing. Working out shouldn’t be a chore.

How to create your own full body workout plans?

When designing full body workout plans, it is important to incorporate different exercises targeting all major muscle groups. That might include exercises focusing on the chest, back, shoulders, abs, glutes, and legs. It is important to incorporate strength training and cardio exercises into the workout program to ensure you build muscle and burn fat. Adding a pair of weights to your workout can also make a huge difference.

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:

  • Deadlifts
  •  Squats
  •  Bench press
  •  Overhead press
  •  Pull-ups
  •  Rows
  •  Lunges
  •  Dips
  •  Cleans
  •  Snatches

Upper Body.

Incorporating exercises that work the upper body, such as push-ups and bench presses, can help increase overall 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. Push-ups are a great bodyweight exercise option for those who may not have access to weights or a gym.

Bench presses, on the other hand, are a more advanced exercise and require equipment such as a barbell or dumbbells. It’s important to incorporate both of those exercises into your full body workout plans to achieve a well-rounded upper body workout. Remember, always start with proper form and gradually increase weight and reps as you progress.

Examples:

  • Push-ups
  •  Pull-ups
  •  Bench press
  •  Shoulder press
  •  Bicep curls
  •  Tricep dips
  •  Lat pull-downs
  •  Chest flys
  •  Rows
  •  Standing dumbbell or barbell curl

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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. Two popular and commonly performed exercises are planks and crunches. Planks are a bodyweight exercise that involves stabilizing the body in a straight, plank-like position with the arms and toes on the ground.

This exercise helps build strength in the abdominal muscles and back muscles while improving posture. Crunches on the other hand, involve lying on the back and lifting the shoulders off the ground, which targets the rectus abdominis muscles. These exercises can improve balance and stability, reduce the risk of back pain, and enhance overall athletic performance.

Examples:

  1. Plank
  2.  Bicycle crunches
  3.  Russian twists
  4.  Leg raises
  5.  Dead bug
  6.  Boat pose
  7.  Side plank
  8.  Bird dog
  9.  Mountain climbers
  10.  Spiderman plank

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. Performing lower body exercises such as squats, lunges, and dead lifts, you can improve your balance, coordination, and endurance.

Additionally, 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:

  • Squats
  •  Lunges
  •  Deadlifts
  •  Leg press
  •  Bulgarian split squats
  •  Glute bridges/hip thrusts
  •  Sumo squats
  •  Calf raises
  •  Step-ups
  •  Box jumps

Use different equipment.

Adding variety and challenge to your full body workout plans can help to prevent boredom and push your fitness goals to new heights. One way to achieve this is by incorporating 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:

  • Running
  •  Swimming
  •  Cycling
  •  Stairs
  •  Jumping Jacks
  •  Jumping Rope
  •  Burpees

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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.

Additionally, 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. Always make sure to stay hydrated too. Try carrying around a water bottle to make sure you always have water on hand.

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.

Investing in a high quality digital scale can be a game changer for your weight loss journey. Seeing exactly what your progress looks like can help you stay motivated and excited for what’s still to come.

Conclusion:

Creating your own full body workout plans can provide 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. Creating your own full body workout plans allow you to personalize the routine to your specific fitness goals and preferences.

Consistent participation in full body workout plans can lead to increased energy levels, improved cardiovascular health, and reduced risk of injury. By integrating a full body workout into your fitness regimen, you are taking a proactive step towards a healthier lifestyle.

So why not get started today and create your very own full body workout?

Happy Training,

Your Wellness Warrior.

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