Watch a video of a Full Body Workout Workout to Do at Home, which can be just as effective as a training session in the gym. The exercises use a small load (dumbbells and your own body weight) with a large number of repetitions - thanks to this, muscle regeneration is faster and the body gradually gets used to the effort. See a sample Full Body Workout training plan for beginners.

Whole Body Workout( Full Body Workout ) can be performed both at the gym and at home using the simplest equipment. If you don't have the time or money to train at a professional gym, all you need to do is get the right dumbbells and possibly a chin-up bar.

See a sample Full Body Workout training plan for beginners.

Full Body Workout - training schedule

The best results can be obtained by exercising 3 times a week. There should be one day off between each training session. For example, if you choose Tuesday as your first day of training, do the next workout on Wednesday and the next on Friday.

The training plan includes two sets of exercises that we do alternately, that is:

1. week - set A, B, A

2. week - set B, A, B

3. week - set A, B, A etc.

Watch the entire Full Body Workout with warm-up and stretching

Full Body Workout - how many repetitions in the series?

There should be between 6 and 12 repetitions in one set. This number depends on several factors, including level of training or gender. It is assumed that it is best to repeat the repetition until you feel that the next repetition will fail (the last repetition must be complete).

Important

The key issue that determines the effectiveness of Full Body Workout training is the selection of the right load. Complete beginners should start with 1-2 kg dumbbells (men can choose larger weights, e.g. 3-4 kg).

Remember to increase the load regularly. Exercising for several months with dumbbells of the same weight will inhibit the effects of training.

Full Body Workout - A

exercise set

Perform each exercise in 3 series of 6-12 repetitions.

Legs : squats with dumbbells.

Back : Pulling up on the bar with a wide grip (if you do not have a bar, do the dumbbell pull-up in the drop - the description of the exercise can be found in set B).

Chest : raise dumbbells while lying on the floor (lying on your back, lift the dumbbells vertically above your chest until your arms are straight.

Shoulders : lifting arms to the side with dumbbells (standing straight, lower your arms along your body, bend your elbows slightly and raise your straightened arms to the sides, slightly above the shoulder line - then smoothly lower arms down)

Biceps : Standing dumbbell bends (standing slightly apart, lower your arms along the body; keeping your elbows close to your body, bend your elbows until they are fully bent, and then slowly lower).

Triceps : lifting a dumbbell with one hand from behind the neck

Belly : abdominal tensions (traditional or otherwise).

Full Body Workout - set of exercises B

Perform each exercise in 3 series of 6-12 repetitions.

Legs : dumbbell lunges.

Back : dumbbell pull up in the fall (bend and bend your knees, move your right leg back, rest your hand on your left knee; keeping your arm parallel to your body, bend your right arm in elbow and pull the dumbbell as far back as possible; do the exercise to the other side).

Chest : pushups.

Shoulders : raise the dumbbells above the head (sit straight, bend your arms, keep the dumbbells at the level of your chest; lift the weights above your head until you straighten your arms).

Biceps : hammer grip dumbbell arms (stand slightly apart, grab the dumbbells with a hammer grip, i.e. perpendicular to the ground, lower your arms along your body; raise the dumbbells until when there is a right angle between the arms, then lower the weights).

Triceps : back support on the bench.

Belly : raise legs vertically while lying down.

Category:

ABC of exercises