If finding time to exercise and sticking to your workout routine is proving to be a challenge, this full body workout may be just the answer.
With this total body workout, you can build leaner, stronger muscles in as little as 30-minutes. Plus the six exercises can be done at home or in a gym with nothing more than a set of dumbbells.
Workout Structure
This full body workout is designed to be done three times a week, with at least one full day of rest between workouts. Also, to prevent your body from adapting too quickly, you will perform each workout with varying numbers of sets and repetitions.
To help you get maximum benefit from your workouts, this workout relies on compound exercises – exercises that involve more than one muscle group. If you are unable to perform the specific exercise listed, you can find substitute exercises by checking out the exercise category.
Exercise Selection
Below are the six suggested exercises. You can see a free online exercise video with complete written instructions on how to perform each exercise by clicking on the exercise name. A new window will open so you don’t lose your place.
- Romanian Deadlifts (Hamstrings, Low back, Upper back, Abs)
- Squats (Thighs, Buttocks, Low back, Abs)
- Chest Press (Chest or Pectorals, Triceps or back of the arms, Shoulders)
- Bent-over Row (Upper back, Latisimus Dorsi or “Lats”, Biceps, Shoulders)
- Shoulder Press (Shoulders, Trapezius, Triceps)
- Bicep Curl (Biceps)
Workout 1
- 4 sets of 6 repetitions for each exercise.
- Rest 60 seconds between sets.
Workout 2
- 3 sets of 8 repetitions for each exercise
- Rest 60 seconds between sets.
Workout 3
- 2 sets of 15 repetitions for each exercise
- Rest 45 seconds between sets.
For each workout, complete all three sets for one exercise before moving to the next exercise.
So your workout schedule looks like this:
Day 1 – Workout #1
Day 2 – Off
Day 3 – Workout #2
Day 4 – Off
Day 5 – Workout #3
Day 6 – Off
Day 7 – Off
What do you do on your “OFF” days? Well, depending on your goals, you could do cardio or simply allow your body to rest.
I absolutely love full body workouts. The compound exercises help burn a bunch of calories and save since they work more than one group of muscles at a time, you save a lot of time by not having to do dozens of different exercises.
With that said, however, you can’t outrun…or outlift your mouth. Even the best workout routine can’t make up for a lousy diet. Be sure you support your workout efforts with a solid nutritional program. If you want to know exactly what to eat, when to eat and how much to eat, check out my e-book titled, TAKING IT OFF!
I was wondering if after one or two hours after a certain exercise in this guide, can I do a cardio workout like running? And if I can for how many minutes should I do the cardio workout?
Jason,
You could go running, however, if you’re working your legs at the proper intensity, you probably won’t feel like it. If you want to do cardio on the same day as your weight training workout, then I suggest doing your cardio in the morning and leave your weight training until later in the day.
I always found my strength wasn’t quite the same doing weights in the morning. By spreading the two activities apart, you give your legs a chance to recover.
Ideally, you would only do cardio on your non-weight training days to really let your body recover properly. Remember, it’s when you rest that your muscles grow and get stronger.
If you feel you have to do cardio every day to lose weight, then your diet may need some attention. In that case, may I humbly recommend my new e-book, TAKING IT OFF.
Good luck with your workout.
Curtis, I have been a yoyo dieter for many years, I walk everyday but really do not get a good cardio work out with that. I want to tone up etc, but I have shoulders that are restricted, I can not lift above my head up in the air. I have had surgery but they still get really sore if I use them too much. I have some 2 pound wieghts I know not heavy but all I can manage. I have just started doing some of your triceps exercises I really need that, I am 56 and not in best shape. Do you think there is hope for me, do you think the exercise balls are worth investing in, I am thinking of getting one with a DVD. I can not afford a personal trainer. Do you think I can still tone my arms with out having to lift above head?
Hi Denise,
Yes, I believe you can tone up your arms without lifting them overhead.
Exercises like the dumbbell chest press will work the triceps and the bent over dumbbell row will work your biceps.
I’m working on the bent over row video right now and it should be up in the next day or so.
Also, if you aren’t getting a good workout from your walk, try picking a route that provides some hills or purchase a weighted vest.
Hope this helps. Stay tuned for more exercise videos.
Will this 3 day workout be OK for someone doing Martial Arts 2 days weekly, 1 hour sessions?
Can I still gain some size and sterngth?
Thanks
hey, that’s a really great workout… I wanna try that one with my next round of workouts, just to shake things up a bit…. I love new ideas and new routines. thanks very much.
Hi Curtis Penner ,
Thanks a lot for your suggestions . They really reflected a big change in me. Initially I felt a little bit difficult to do them, but the results encouraged me to carry on with it. I also tried Fat Burning Furnace along with your tips to get my body into shape . Believe me, I am more confidant than ever. Kudos for your great work.
I am grateful I was able to run into this site….I am working out for one hour every single day at night around 9 or 10 pm….I feel like I am losing sleep and I am always sore with a huge headache…….I am financially unable to buy the nutritious meals I need so I eat oatmeal every two to three hours and drink plenty of water…I want to know is that okay….I also do vigorous work outs because I feel if I am not sweating hard I am not putting in a great workout….Is that true….I do not understand the part when it was said “For each workout, complete all three sets for one exercise before moving to the next exercise”….Can someone please elaborate I will appreciate it a lot….
@Paola,
If you experience headaches from working out, try not working out and see if the headaches stop. And if you have trouble buying food, and can’t afford anything else, do your best to eat fresh fiber-filled veggies.
As for the workout instructions, a set is a group of repetitions. For example, you lift a weight 10 times…that’s a set. Do three sets of one exercise and then move on.