Here are some effective full-body workouts that you can incorporate into your routine, depending on your fitness level and goals:
1. Beginner Full-Body Workout (Bodyweight Only)
Great for: Fat loss, endurance, and beginners.
Perform 3-4 rounds, 30-45 seconds per exercise, 15-30 seconds rest.
- Squats (Bodyweight or Air Squats)
- Push-ups (Knee or Regular)
- Lunges (Alternating Legs)
- Plank (Hold for 30-60 seconds)
- Glute Bridges
- Jumping Jacks or High Knees (30 seconds)
2. Intermediate Full-Body Strength Workout (Dumbbells/Kettlebells)
Great for: Strength, muscle building, and toning.
Perform 3-4 sets of 8-12 reps per exercise.
- Goblet Squats (Hold a dumbbell/kettlebell at chest)
- Deadlifts (Romanian or Conventional)
- Dumbbell Shoulder Press
- Bent-over Rows
- Step-ups (Weighted or Bodyweight)
- Russian Twists (Core)
3. Advanced Full-Body Workout (Barbell & Free Weights)
Great for: Strength, hypertrophy, and athletic performance.
Perform 4-5 sets of 6-10 reps.
- Barbell Squats
- Deadlifts
- Bench Press or Dumbbell Press
- Pull-ups or Lat Pulldown
- Dumbbell Bulgarian Split Squats
- Hanging Leg Raises (Core)
4. Full-Body HIIT Circuit (High-Intensity Fat Loss)
Great for: Burning fat, endurance, and conditioning.
Perform each exercise for 40 seconds, rest for 20 seconds. Complete 4 rounds.
- Burpees
- Kettlebell Swings
- Dumbbell Thrusters (Squat to Shoulder Press)
- Mountain Climbers
- Jump Squats
- Plank-to-Push-up
Would you like me to tailor a workout based on specific goals (muscle building, fat loss, endurance, etc.)? 馃槉