Full body workout can be an endless number of exercises that you can perform. There are at home or drill to be performed at the gym. But can you guess what can be the effective and best full-body workout for you?
The full-body workout that will best for you be those that you can easy-to-learn and could target multiple muscle groups. The goal of the full-body exercise increase strength and build muscle mass. You do not need to have fancy and expensive equipment for the full-body workout.
When I tried doing the full-body workout, there are principles that I followed so I can achieve the goals. First of all, I always prepare to have floor space and some dumbbells. Dumbbells are simple equipment that can help tone my muscles. Then I started to move my body to perform other exercises as part of my full-body workout.
To fully understand how does the full-body workout helps you achieve your body goals, here are the best exercises which most athletes performed.
Top Exercises for the Full Body Workout
Before the workout, prepare the equipment you need. Moderate weight dumbbells can be your option as the beginning.
Each workout will need some warm-up. Exercises like glute bridge, dead bug, bird dog, and bodyweight squat would be your choices for warm-up before the workout.
For 30 seconds, you can perform the warm-up exercises. Make sure to have 5 seconds rest between each move and perform two rounds. A minute of rest can be done after completing both.
Then you can perform the dumbbell circuit like squat to overhead press, bent-over dumbbell row, and wood chop.
For the dumbbell circuit, you can perform each for 30 seconds, with 15 seconds rest in between. Complete this routine with 3 rounds.
For bodyweight, you can perform skater hop, plank up-down, and v-up. Complete this routine for 30 seconds, with 15 seconds rest in between. Do three rounds for the bodyweight circuit.
In performing the deadlift, muscle groups like calves, thighs, glutes, core, lower back. It helps build strength with three sets and 8 repetitions.
Suppose you were wondering why deadlifts are the foundation of all strength exercises. By performing this full-body workout, it will activate all the muscles, literally from toes to neck. Few reps can make you exhausted, and the last set can drain your energy so you should maintain rest in between.
It’s important to remember when doing a deadlift to make sure that you keep your back straight while your shoulders are open to prevent injury. Before the starting position, prepare yourself in an area of sitting down on the flow. Then that would be an excellent time to grab the bar and prevent you from actually reaching the floor. Maintain your back straight and your legs apart in shoulder-width. The next move is for your thighs and glutes, which will straighten your back. Then do the same on the way down, but it should be the other way around like bending your back then glutes and thighs.
You can perform deadlift at home because, in this full-body workout, the body form is essential to pay attention to the exercise.
Bench press workout targets the group muscles of pec, tricep, front shoulders, and traps. For this routine, the chest and arms will be useful if you do 3-4 sets and 8-12 repetitions.
Traditionally, the bench press is a full-body workout that your elbows should be tucked in and concentrated on your pecs. It should move both ways. You can also do the bench press in a Smith machine if you are at the gym. The only good thing about this machine is to stabilize the bar. It will make the bar more comfortable to push. With that, a gym instructor can assist you.
While at home, you can perform this using a flat bench or an incline one. It is what I do for bench press. I also used dumbbells, which is a more sensible way to perform it than working at home.
In this full-body workout, the overhead press can increase the muscle mass of the chest, delts, triceps, and traps. It is also good to perform for shoulder definition by doing 3-4 sets with 8-10 reps.
Why this workout? The shoulders and arms muscles need to be developed to keep your back straight. It will also allow your core muscles to be flexible and to perform a perfect pressing up of the bar. Make sure that you avoid your chin.
A tip for the bar makes its move into a straight line going up and down. It ensures that you bod your head back and forth while the bar crosses in front of it.
When doing squats, the muscles activated for this one are the glutes or the most significant muscle in your body. Thighs, traps, obliques, and upper back or lats are the muscle group that will benefit in doing the squats.
To activate your muscle groups in thighs, glutes, and improve core strength, complete the three sets with 8-12 repetitions.
Why perform squat for the full-body workout? There are many brilliant reasons for you to start doing this. Squats are best with bar sitting on your shoulders. The right weight can activate a range of muscles aside from legs and glutes.
If you decided to perform squats with the bar on your shoulders, then the core muscles should be engaging as well as your legs. You can always choose the right weight for your bar, so you should not force yourself.
This workout works the muscle group where lats, shoulders, forearms, and biceps as part of the full-body exercise. The glutes and back muscles are also the targets of this full-body workout.
If you chose this workout, it would be best to widen the back and work on your biceps. Doing the bent-over row with 3 to 4 sets of 8-12 repetitions will surely give you a surprisingly best results. Bent over row is great for your arms and back. Core muscles are plus on this workout.
To do this, you have to bend over while you stood up, and your legs are shoulder with apart. Use an underhand grip when holding the bar. This way can activate bicep muscles and pull the bar close to your abs. Pulling it near your chest is not a good option.
Sharing My Thoughts
Usually, people do the full-body workout 2 to 3 days per week, and then gradually increase it to 3 to 4 times. It is the movement in which all your muscle groups engage in working out. Using some equipment may help you to increase muscle mass and tone your muscles. When performing a full-body workout, you can expect the effects and best results of your entire body.