Alan O'Mahony.com – 2 Full Body Workouts You Can Do Right Now

2 Full Body Workouts You Can do at Home or the Gym

Full body workouts are an awesome tool to burn fat and build strength 

Bodybuilding legends such as Arnold Schwarzeneggar and Vince Gironda were big proponents of a full body workout. 

I personally have used them to great effect over the years, with my own training and that of my clients.

If you'd like to know more on how full body training can help you...read on.

What is a Full Body Workout?

Simply put it is a routine where you train your entire body in one workout. The benefit of this is that you don't over train any 1 muscle group, you reduce your risk of injury and prevents local muscular fatigue which allows you to keep the intensity of your workout up. 

Building Muscle or Burning Fat?

The beauty of these routines is that you can manipulate the sets and rep schemes to achieve both without having to change the whole program.

For example - if you want to build muscle then hitting 4 working sets with 8-12 reps is a great place to start - however if your aim is to burn fat,  dropping the weight down and doing 15-20 reps for sets of 3 is recommended (this is so that you get the cardio affect as well)

Full Body Routine - A Weekly Overview

Week 1

Monday - Workout 1 

Tuesday - Rest

Wednesday - Workout 2

Thursday - Rest

Friday - Workout 1

Saturday - Rest

Sunday Rest

Week 1

Monday - Workout 2

Tuesday - Rest

Wednesday - Workout 1

Thursday - Rest

Friday - Workout 2

Saturday - Rest

Sunday Rest

Workout 1

Bench Press:

3 X 8-12 reps. 1 warm up set with light weight. 90 sec rest in between

Squat:

3 X 8-12 reps. 1 warm up set with light weight. 90 sec rest in between

Pull Ups:

3 X 8-12 reps. 1 warm up set with light weight. 90 sec rest in between

Seated Dumbbell Press 

3 X 8-12 reps. 90 sec rest in between

Hamstring Curls

3 X 8-12 reps. 90 sec rest in between

Face Pulls

3 X 8-12 reps. 90 sec rest in between

Workout 2 - Home Workout

Press Ups

4 X 20 reps. 60 sec rest in between

Jumping Squat:

4 X 20 reps. 60 sec rest in between

Hip Touch Plank

4 X 40 reps.90 sec rest in between

Handstand Holds (or Pike Press Up Hold)

3 X 45 sec. 90 sec rest in between

Single Leg Glute Bridge 

3 X 20 reps (on each leg) 60 sec rest in between

Superman arm extensions

2 X 20 reps. 90 sec rest in between

Want More? Sure thing...

This full body workout is a great routine to start, but if you really want to kick it up a notch, then check out this FREE downloadable PDF that shows how to use my hybrid training method

About the Author

Hi, I'm Alan, and not sure whether or not to write this is the 3rd person. When I'm not helping my clients create the most amazing and profound fat loss and mindset transformations, I'm usually found teaching my Border Collie (Bertie) new tricks.

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