A total body workout is a great way to get into shape then maintain your health. This type of program is designed to work the entire body instead of specific body regions. Because of the simplicity, these types of workouts are very popular and easy to maintain. Also, you can complete your workout much faster and be out of the gym in no time. For this article, we will cover a beginners total body workout. Before starting any exercise routine, please consult with your physician.
You will be working out the entire body, so you should start with one exercise per muscle group per workout session. After you build up your muscle endurance, you can do two exercises per muscle group for every workout if you wish. As a beginner, you have to be careful not to over-train your muscles.
To start, do this workout twice per week. This will give you enough workload to build strength and muscle while also giving your body sufficient rest. You can eventually progress to three times per week if you want, or go down to once a week for maintenance mode.
Ok, onto the program. We will focus on the major muscle groups to keep it simple – don’t worry, your minor muscle groups will also be worked out by these exercises. For each workout, pick one exercise per muscle group and complete the whole circuit. Remember, you should be only doing 4 exercises per workout to begin with. Choose a different combination each subsequent workout. Exercises listed below do not include a warm-up set.
Note: a repetition refers to a complete movement of and exercise while a set is a consecutive number of exercise reps – i.e. 10 push-ups in a row then breaking would be 1 set of 10 reps.
Chest (Minor: triceps)
* Bench Press – 3 sets of 8-12 reps
* Incline Bench Press – 3 sets of 8-12 reps
Back (Minor: biceps)
* Pull Ups – 3 sets to failure (assisted or lat pull downs okay)
* Dumbbell Bent Over Rows – 3 sets of 8-12 reps
Shoulders (Minor: traps, triceps)
* Seated Military Press – 3 sets of 8-12 reps
* Upright Rows – 3 sets of 8-12 reps
Legs (Minor: calves)
* Squats – 3 sets of 12-15 reps
* Leg Press – 3 sets of 12-15 reps
There you have it, a simple total body workout that is great for beginners. You can get in and out of the gym in 30-45 minutes if you are not distracted! Over time, you may choose to add support exercises such as biceps curls, calf raises, tricep extensions, etc.
Now go workout!