It isn’t uncommon for athletes, gym goers or exercise beginners to sometimes feel lost or unsure about their workout routines. This series will help anyone who wants to try out some new workouts and exercises that will ensure a good sweat.
This article will focus on total body routines, including all major muscle groups in the routines:
- Lower body: quads, hamstrings, calves, glutes, hip flexors
- Upper body: biceps, triceps, deltoids (front and rear shoulders)
- Back: lower and upper
- Abs (including obliqies)
There are a few ways to approach these three sample workouts. You can use them as they are, or combine them into a larger workout or simply switch some exercises out from the other workouts to keep things fresh. The sets of exercises can also be grouped differently, for example, instead of having 4 exercises in each set, you can make mini sets of two or three.
Depending on your fitness or training goals, strength training can be done 1-5 times a week. Total body training should be done every other day, to let your muscles recover (for example, Monday, Wednesday, Friday). If gaining strength is your main goal, make sure to still add easy to moderate cardio exercises 1-3 times a week.
Depending on your fitness level and goals, 2-4 or more rounds of each set can be performed. You may start with 12 repetitions and increase the number once 12 repetitions become too easy. Similarly, if you feel like 3 rounds are too easy, increase it by one or simply add some weight. Whether or not using weights, you should feel “the burn” or fatigue at around 3/4 of the way through a set. For example, if performing 10 reps, one should start feeling fatigued by 7th rep, but still finish the set with good effort. If that becomes too easy, either the weight or number of reps can be increased to keep challenging yourself. Gradually increase the number of rounds, reps and weight you’re using over time. If the number of sets or weight isn’t your goal, then try performing these exercises for a given amount of time.Also, keep in mind that the more repetitions you perform with lighter weights will help with training endurance muscles and the higher the weight and fewer repetitions the more strength (and mass) the body will gain.
If you are not familiar with any of these exercises, just type the name of the exercise in your browser and many helpful resources including photos will show up.
Sample Strength Workouts Pt. 1: Total Body
Total Body Strength Workout 1
Perform 2-4 rounds, 5-20 reps or 30-90 seconds
Set 1
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Bench press
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Dumbbell bicep curls
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Dumbbell rows in plank
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Feet together squats with dumbbells
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Plea squats with dumbbells or barbell
Set 2
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Wide grip pull up (use pull up machine if necessary)
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Overhead dumbbell or barbell triceps extensions
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Incline leg raises – add ankle weights if necessary
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Weighted back extensions on bench
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Seated dumbbell Arnold press
Total Body Strength Workout 2
Perform 2-4 rounds, 5-20 reps or 30-90 seconds
Set 1
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Barbell squats – add calf raises at the end of exercise
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Single leg bench squats with weight, perform without the bench for greater difficulty
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Chest flys (either with dumbbells on bench or using machine)
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Front and side dumbbell arm raises (for example, 10 front raises followed by 10 side raises)
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Decline sit ups with weight, or hanging leg lifts
Set 2
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Narrow grip dumbbell or barbell bench press (focus on triceps)
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Kettlebell swing squat, add jump for a greater difficulty (if kettlebell unavailable substitute dumbbell snatch)
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Hamstring curls on machine
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Bent over barbell rows
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Walking lunges with dumbbell hammer curlsBicycle crunches
Total Body Workout 3 (no weights) Perform 2-4 rounds, 5-20 reps or 30-90 seconds
Set 1
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Walking lunges with pulse – in a lunge position, pulse your hips up and down for a count of 3-5 before taking another step forward
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Wall sit with calf raises – hold for 30-90 seconds or count 30-90 reps of calf raises
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Plank up downs
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Push ups with leg lift – variations include: wall push ups, push ups on knees, push ups in a full plank, decline push ups with feet resting above shoulder level
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Balance ball hamstring curls, perform curls one legged for greater difficulty
Set 2
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Mountain climbers
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Bench dips, add alternating knee lifts for greater difficulty
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Jump squats
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Side plank with oblique twist - easier version can be done by planking on the side of the knee instead of feet
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Supermans
A few important things to remember any time you weight train:
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Focus on good technique first not difficulty. When you’ve mastered your form, which will keep you safe and less likely to become injured, you can then increase the difficulty. If in doubt about anything consult a personal trainer or coach.
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If unsure about difficulty of any exercise or workout, try an easier version first before moving on to more challenging workout. You can always add intensity slowly without risking an injury.
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Use spotters whenever necessary (bench press, squats, dumbbell flys, etc.)
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Switch up your workouts and keep them interesting to stay consistent with exercise.
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Have fun!
Always consult doctor prior entering into any exercise or diet routine.
