Full-body Workout Plan for Body and Mind: Reasons To Do It

Is a full-body workout for you?

Deciding on the right workout program for you is very important. Working out is not about going through the motions; it’s about knowing your body’s needs and abilities and maximizing your time in the gym. Not all workout programs are equal.

Many people have learned split-routine workouts; in other words, focusing on a specific body part each day or muscle group. However, if you are not committed to several weekly workouts, split routines are unrealistic and not as effective. In fact, it can take you a month to hit every muscle group in the body—what a waste.

Reasons to do a full-body workout:

1. Full-body workouts mimic real-life movements. Consider that the whole body works together for much of daily function and movement patterns. Therefore, frequently missing a muscle group can set you up for imbalances. Imbalances can lead to injuries.
2. Full-body workouts only require one exercise per body part. Of course, as a certified personal trainer, I have trained athletes with full-body workouts for practicality’s sake and to treat the body as a unit – athletes recruit total muscle mass during competition. In the end, it is better to train them that way.
3. An important benefit of a full-body workout is time. Specifically you can perform a full body workout just over two to three days a week.

This workout is good for any age:

Exercise is good for your body and your mind. As a personal trainer for many years, I have developed a simple full-body routine that anyone can do at home. Remember to start slowly; you can either do one exercise at a time, do fewer reps initially, and less total time working out. Gradually increase as you gain strength and stamina.

Equipment needed

• Rower
• Set of dumbbells
• Stability ball

Suggested Total Body Workout – Perform 2-3X a week

If you are just starting out take your time and remember form is very important. Initially, you should try this routine just perform one set (how many cycles you repeat a specific exercise). Of course, as you gain strength and exercise eventually repeat sets 3 times.  

Exercise Routine

Row x 500 meters

Do following exercises each 10 – 15 reps:

• Overhead dumbbell tricep press
• Knee tucks
• Dumbbell sumo squat to upright row
• Plank
• Lateral Lunges

Row for 500 meters: Better yet, check out my article on rowing for proper form and directions on rowers.

Detailed Workout

Row x 500 meters:

1. Start with a push through your legs to a straightened position while pulling the handle toward your midsection. 
2. Next, the return-release arms to a straightened position, keep core engaged, and bend knees back to start position.

• Note: you can substitute a rower for a treadmill. Consider doing a half mile walk and add incline to upgrade your cardio workout.

Overhead dumbbell tricep press:

1. Start with a push through your legs to a straightened position while pulling the handle toward your midsection. 
2. Next, the return-release arms to a straightened position, keep core engaged, and bend knees back to start position.

Repeat for 12 – 15 reps three times.

Knee tucks:

1. Begin in a plank position, next place both feet on the ball.
2. With shoulders above wrists, tighten your abs.
3. Next, pull knees toward your best and roll ball with you.
4. Return to starting plank position.

Repeat for 12 – 15 reps three times.

Dumbbell sumo squat to upright row:

1. Position feet in a wide sumo stance outside shoulder width.
2. Point feet outwards.
3. Next, hold dumbbells, keep your body upright, and sink down and back with your hips. Note: arms need to be straight.
4. Stand up and, at the same time, lead with your elbows, stand up and pull elbows so that dumbbells at chest level.
5. Now return to squat position and dumbbells down.

Repeat for 12 reps three times.

Without dumbbells:

1. Place hands behind your head.
2. Keep your body upright and sink using your hips, keeping hands behind your head.
3. Stand up while keeping your abs tight.
4. Now return to the squat position.

Repeat for 12 reps three times.

Elbow plank:

1. Start by facing the floor
2. Raise up onto your toes and rest on your forearms – raise off the floor
3. Take the pressure off your lower back by tightening your abs and glutes
4. Hold your position so that you are one straight line from your heals to your head

Repeat for 12 reps three times.

Straight arm plank:

1. Start by facing the floor
2. Raise up onto your toes and rest on your forearms – raise off the floor
3. Take the pressure off your lower back by tightening your abs and glutes
4. Hold your position so that you are one straight line from your heals to your head

Repeat for 12 reps three times.

Lateral lunges:

1. Start with standing up straight, legs together, shoulder blades together, back straight, tighten abs, look straight ahead and clasp hands in front of you
2. Keep one leg firmly planted while stepping out to one side with the other leg. Keep your toes pointed forward. 
3. Maintain good posture and squat with just the leg you stepped out with.
4. Push through your heel to return to a standing position.
5. Repeat on opposite leg.

Repeat for 12 reps three times.

Row again for 500 meters:

1. Start with a push through your legs to a straightened position while pulling the handle toward your midsection. 
2. Next, the return-release arms to a straightened position, keep core engaged, and bend knees back to start position.

Post-workout:

Post-workout you should always stretch.  There are many types of stretching and progressions. However, it is wise to start with the self-myofascial release (SMR).

 SMR is designed to increase range of motion (ROM), improve muscle balance, and correct altered joint motion.  Applying pressure on a knot (tight muscle area) and holding for a minimum of 30 seconds will assist in releasing the muscle.

The most popular tool to use is a foam roller.

• To start with, place foam roller under tight muscle
• Next, Slowly roll area to find most tender spot
• Last once located, hold tender spot for at least 30 seconds or until the discomfort is reduced.

Foam roller workout

Check out Stretching and Age for more workout ideas.