Full Body Workouts - Total Body Exercises, Workout Routines & Nutrition Tips

Full Body Workouts - Total Body Exercises, Workout Routines & Nutrition Tips

Free Total Body Workouts and Routines for quick, complete & Full body training. These Exercise Routines take less time and provide total body stimulation. Choose from 2 and 3 day workouts to build muscle and lose weight faster. If you are a Beginner Weight Trainer or just plain short on time then Total Body Exercises are better option than Isolated ones.

2 Ways to train your full Body

There are 2 simple ways to perform a full body workout in one session. One way is to add a total body exercise to your existing workouts. The second is to do whole body training 2-3 time a week called Circuit Training instead of Split Training. I will cover both these options in detail below.

Top 2 Total Body Exercises

Total Body Exercises trains your major muscle groups in full and are best in terms of returns. These Exercises train both the upper and lower body together. Two best exercises are the Clean N Press and Push Presses. Although deadlifts and Squats do not entirely qualify as whole body, you will do great with them too. Make sure you do these exercises every week at least once.

If you are new to training then wait for 2 weeks before you add these two exercises as they require greater co-ordination and strength. You can do Stretching and Cardio for these two weeks and train with empty bars. Remember correct execution technique is the key. With better form and quality reps will come better results.

I don't want you to fail so I have written a lot of beginner articles in the Weight Training Basics section on correct exercise technique, exercise selection, proper grips and warm up & cool down exercises. Please use them. You will be light years ahead of your partners.

Total Body Training - 2-3 times a week

Here you will be training your whole body in one workout, take a 2-3 days break and repeat the workout. You can change a few exercises each workout. This routine is excellent for beginners or busy people as it provides excellent benefits for very minimal investment of time. I started with this routine and then went on to do split training as I became Advanced Trainer, thanks to my busy college days.

Also please read the article on Split Training to see if its for you.

Sample Full Body Workouts

Frequency - Twice weekly is the best.
Duration - 20-35 minutes
Sets - One set each.
Rest - 30 seconds
Reps - 8-12
Note -
1. You need to perform one exercise, rest 30s and then immediately move on to next. In this way you complete one circuit. If at the end of first circuit you feel enough energy then you can perform another circuit.
2. The Exercise descriptions are available in the Exercise Database Section.

Full Body Workout at Gym - Workout # 1

Full Body Workout at Home - Workout # 2

Free Squats - Squats without weights
Lunges
Push Ups
Pull Ups
Crunches

If you have dumbbells you can adddumbbell shoulder press, dumbbell chest press, biceps curls and triceps extensions also.

I have covered Circuit Training Workout and more information on Circuit Training methods here.

P.S. - Another very useful way to train full body is via Cross Training. Since no single exercise can train for strength, cardio and flexibility at once, Cross Training is an excellent option for total fitness. Cross Training helps muscle and body balance, avoids workout boredom and provides consistent results.

Simply stated Cross Training means combining exercises to train for total fitness. Learn more about Cross Training in this article.

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