Search the Internet for “full body workout” and you’ll get a lot of suggestions.
Many of these require equipment…or complex rep planning…or a lot of time.
And, I don’t know about you, but I have one thing No The needs in my life are another nuisance to do or figure out. I just want to put on some fun music (here are some great workout playlist suggestions if you need it!), move my body, and happily sweat.
Who feels me?
So, at times like these, I follow a very simple formula for the perfect full body workout. Also, let me share it with you today!
There are several reasons why this formula is one of my go-to formulas:
- Simple and easy to remember
- You can use any device you have (or don’t have)
- You can do it at home or at the gym
- You can choose your favorite move (or the move you want to practice)
- It can be as long or short as you need
- You can do it with a friend or partner, or on your own
- It works your upper body, lower body, and your core—plus cardio!
- It goes by quickly and is fun (must be fun to make!)
Winner, winner, right? ! Now, let’s start creating your perfect full body workout.
You can create your own perfect full-body workout by following this simple formula:
- 1 minute of aerobic exercise
- 1 minute upper body
- 1 minute lower body
- 1 minute of aerobic exercise
- 1 minute plank/core
Aerobic exercise: Aerobic exercise can be anything from jumping jacks, running, marching in place, biking, or rowing—anything that gets your heart rate up. (And, you can do the same aerobic exercise twice, or choose two different aerobic exercises.)
Upper body movements: Upper body moves can include traditional dumbbell moves like presses, bicep curls, or bent-over rows, or they can just be push-ups (on the wall, knees, or toes) or tricep push-ups from a chair.
Lower body movements: Lower body movements can be weighted or bodyweight-only lunges, squats, glute bridges, deadlifts, wall sits, etc. Any move that challenges your lower body!
Plank/Core: For your core, a basic plank (on your toes or knees) is great to try for a minute, but you can also try crunches, crunches, V-ups, flutter kicks, or reverse crunches. You do your thing, shhh.
All in all, this formula gives you a five-minute, full-body workout that builds strength and Get your heart rate up. Just repeat for as many rounds as you want.
Likewise, you choose your actions and the number of rounds you take, so it’s completely customizable to your needs.
Need to know a real-life situation? Here are three of my favorite ways to exercise using the formula above.
Bodyweight dance workout
This is my number. 1 go. No equipment required.
- 1 minute dance
- 1 minute push-ups
- 1 minute air squat
- 1 minute jumping jacks
- 1 minute plank
dumbbell exercise
This exercise uses dumbbells for strength training.
- Run for 1 minute
- 1 minute push
- Lunge with dumbbells in hand for 1 minute
- Run for 1 minute
- 1 minute V-shaped upper body
All equipment workouts
And, it’s something I love to do in my garage gym.
- 1 minute rowing
- 1 minute pull-ups
- 1 minute deadlift
- 1 minute rowing
- Plank with feet in TRX for 1 minute
look? No fuss; just fitness. What would be your first workout using this formula? Let me know in the comments! ——Jane