Do a search for “full body workout” on the Internet and you’ll get a LOT of suggestions.
Many of them require equipment… or complicated rep schemes… or a lot of time.
And I don’t know about you, but the only thing I No need in my life is another cumbersome thing to do or solve. I just want to listen to some fun songs (which, here are some good workout playlist suggestions if you need them!), move my body, and happily sweat.
Who feels me?
So, in times like these, I follow a very simple formula to achieve a perfect full-body workout. And I’m sharing it with you today!
There are a few reasons why this formula is one of my options:
- It’s simple and easy to remember.
- You can use any equipment you have (or don’t have)
- You can do it at home or at the gym.
- You can select the movements you like the most (or those you want to work on)
- It can be as long or as short as you need.
- You can do it with a friend or your partner, or alone
- Hit your upper, lower and core body, plus cardio!
- It goes by fast and it’s FUN (it should be fun to do!)
Winner, winner, right? Now, let’s start creating YOUR perfect full-body workout.
You can create your own perfect full-body workout by following a simple formula of:
- 1 minute cardio
- 1 minute upper body
- 1 minute lower body
- 1 minute cardio
- 1 minute plank/core
Cardio: Cardio can be anything from jumping jacks to running, marching in place, cycling or rowing – anything that gets your heart rate up. (And you can do the same cardio move twice or choose two different ones.)
Upper body movements: Upper body movements may include traditional dumbbell movements such as push press, bicep curls or incline rows, OR they may simply be push-ups (on the wall, knees or toes) or tricep dips from a chair.
Lower Body Movements: Lower body movements can be lunges, squats, hip bridges, deadlifts, wall squats, etc. with weight or only with body weight. Anything that challenges your lower half!
Plank/core: For core, a basic plank (on your toes or knees) is a great option to try for a minute, but you can also try sit-ups, sit-ups, V-bends, flutter kicks, or reverse crunches. You do it, boo.
Together, that formula gives you five minutes of strength-building, full-body workout. and increases your heart rate. Simply repeat as many rounds as you like.
Again, you choose the moves and how many rounds you do so it’s completely customizable for YOU.
Need some ideas of what this looks like in real life? Here are three of my favorite workouts using the above formula.
Bodyweight Dance Party Workout
This is my no. 1 option. No equipment needed.
- 1 minute dancing
- 1 minute push-ups
- 1 minute air squats.
- 1 minute jumping jacks
- 1 minute plank
Dumbbell training
This uses dumbbells for strength work.
- 1 minute running
- 1 minute pulse
- 1-Minute Lunges While Holding Dumbbells
- 1 minute running
- 1 minute V climbs
All training equipment
And this is one I like to do in my garage gym.
- 1 minute rowing
- 1 minute pull-ups
- 1 minute deadlift
- 1 minute rowing
- 1 minute plank with feet on my TRX
See? No problem; only aptitude. What will be your first workout using this formula? Let me know in the comments! –Jenn
