Understandably, you’re busy. You don’t have time for split workouts inspired by Daniel’s bodybuilding days. But fear not—we have your ultra-muscular back. Here’s our go-to guide to full-body workouts that will target every muscle in your body and get you in and out of the gym quickly.
The best workouts may be found here, including programs created by MH’s very own Fitness Director, Andrew Tracey, and Josh Silverman, head of education at prestigious London gym Third Space. They include ‘do-anywhere’ bodyweight sessions, a blast with just dumbbells, and 3- or 4-day splits for a full body workout that will fit easily into your hectic schedule and build muscle.
All set? Now let’s get started.
Who Should Do Our Whole-Body Exercises?
Do you want to get smaller? You’ll keep your lean muscular mass by doing these exercises. Want to get stronger? These exercises will assist you in developing full-body force. Are you new to the fitness center? They’ll give you a platform to practice and educate yourself on the workings of your body.
“Anyone can learn something from them,” Silverman asserts. “It just comes down to choosing the weight.” Even if you’ve been training for years, this is still a fantastic foundation session for anyone. A more experienced individual will be able to hit a greater weight. You don’t want to start off with a weight that will literally destroy you.
Our recommendation is to choose a weight that will allow you to perform two reps or so at the end of each set. In this manner, you are exerting enough effort to bring about an adaptation without wearing yourself out.
The Finest Whole-Body Exercises
The greatest full-body workouts will incorporate complex exercises, or movements that incorporate several muscle groups, whether you’re putting together an exercise regimen or know what to look out for in a programme. At least three motions are used in exercises like burpees, thrusters, kettlebell swings, and deadlifts to work through the range of motion.
These are a few of our suggestions, along with coaching cues and professional advice, for your upcoming session.
The Devil’s Press
Put yourself in a press-up position with two dumbbells in your hands and bring your chest to the floor.
Dumbbells should be placed between your legs as you quickly bounce your legs back towards your chest after pressing yourself back up.
Use the momentum to swing the weights explosively overhead as soon as you start to stand back up.
Return to the earth, descend under control, and then repeat.
Deadlifting
Put your hands about shoulder-width apart and squat down to pick up a barbell.
As you raise the bar, keep your shoulders back, your chest high, and your eyes forward.
Maintain the bar as near to your body as you can at all times, and concentrate on shifting the weight back onto your heels.
Reach your thighs, pause, and then slowly lower yourself back to the starting position.
Swings with a kettlebell
A kettlebell should be placed a few feet in front of you.
Lean forward and grip the handle with both hands while standing with your feet slightly wider than shoulder-width apart.
Your back should be flat as you use your lats to drag the weight between your knees (take care not to swing too far). Then, push your hips forward and use your arms straight in front of you to powerfully raise the kettlebell to shoulder height.
Without pausing, start over where you were before.
Dumbbell Thrusters
With the backs of the dumbbells resting over your shoulders, grasp them by their handles.
Maintaining your legs parallel to your shoulders, squat down with your knees slightly bent.
Raise the dumbbells above your head by driving through and straightening your legs, then extending your arms.
Return to a squat position.
Burpees
Place your palms on the ground and squat down from a standing position until your thighs are parallel to the floor.
From there, extend your arms and kick your feet back as far as you can.
Jump up into the air and then immediately jump back in towards your hands once your feet have touched down.
As soon as you land, stoop down to begin the next rep.
Renegrade Row
Place your hands on the grips of two dumbbells and perform a press-up.
Return to the starting position after rowing the right dumbbell up to your abs while maintaining your core stiff.
To finish one rep, repeat with the left dumbbell.
The Advantages of Whole-Body Exercise
I know it sounds like common sense. Working out your entire body will ensure that you are developing a well-rounded physique and that no muscle group is given preference over another. But we’re not the only ones who think so—a number of scientific studies have also come to the same conclusion.
When full-body exercises were contrasted with a standard bodybuilding split, in which each muscle was exercised once a week, the hypertrophic effect was superior. Put another way, complete body workouts are the best way to develop large muscles.
How long should you commit to the full-body exercise regimens?
We’ve created two exercise regimens below that aren’t meant to be picked up and dropped. Adhere to the plans for a minimum of one month and a maximum of three months for optimal outcomes. On the other hand, if you’re short on time or just want a quick workout, we’ve also included a bodyweight workout and a dumbbell routine at the bottom of this page.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.