Best Routine Workouts for a Full-Body Exercise

Introduction

For many people, working out is a chore. They dread the idea of going to the gym for an hour or more and often just feel too tired after work to do anything but veg out on the couch. But with some creativity, you can find ways to break up your workouts into smaller chunks that don't take as much time or energy, or require a personal trainer.

Build Exercise Workouts That Suit Your Level of Fitness

While there are many exercises for specific muscle groups, there are also many full-body exercises focusing on various muscle groups simultaneously. Full-body exercises help strengthen different muscle groups, including lower body, core, and upper body. 



In this article, we would discuss various full-body workouts, most of which you can easily do anytime from the comfort of your home.

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One of the biggest struggles for beginners is defining routine and effective workouts and sticking to them. While the specific workouts you should focus on depends largely on your body type, weight, age, and other factors, here is one of the most recommended workouts for beginners.

Assisted Lunges

Stand with feet about 3 feet apart in a split stance. Use a chair or wall if you find it difficult to balance unassisted. Bend knees while keeping the torso straight and lower body downwards without letting the front knee bend over. Now, without locking the knees, slowly push the heel to come back up. Repeat one set of 12 reps with each leg. Lunges help in building core strength while working lower body muscles and toning the body. 

Workouts For Kids

Workouts for kids don't have to be rigorous but fun. Anything that makes kids jump out of their couch and move is good for them. As per the Australian Centre for Disease Control (now AHHA), regular physical activity in kids can help them develop a stronger immune system, strengthens bone and cardiovascular health, and prevent a wide range of diseases, including diabetes, cancer, blood pressure, and more.

Running

Running is an excellent exercise for all age groups, and it is just perfect for kids. Moreover, kids love running and playing games involving running, including chasing other kids, playing baseball, soccer, badminton, racing, etc. It helps maintain a healthy weight, improves bone function, and help develop a healthier and active lifestyle as they enter adulthood.

Workouts For Pregnancy

It is clinically proved that pregnant women should remain physically active. Pregnant women don't have to follow advanced workouts or exercise regimen. There are many simple exercises that pregnant women can perform to stay in better shape, improve body function, feel more energetic, reduce back pain, and prepare the body for giving birth. Workouts are equally important post-pregnancy as it helps in getting back sooner to pre-pregnancy shape.

Plank Workouts

With wrists under your shoulder, get down on your knees and hands. Straighten your legs and lift your knees till your entire body is in a straight line. The belly shouldn't sag, or your back shouldn't form an arch. Try to use a stopwatch or time for how long you can stay in that position. Preferably, try to hold the position for one or two breaths and work it up to five breaths if possible. However, listen to your body and don't exert yourself too much. Plank is a simple yet highly effective component of pregnancy workouts and helps strengthen the back, core and arms.

You can also including running, swimming, elliptical/stair climbers, indoor cycling, and brisk walking in your pregnancy workouts. Staying physically active is good for you and your baby's health during pregnancy.

Workouts For Older Adults

What you do with your body today defines your tomorrow because you can possibly replace most things with money, but not your body or health. Exercising should be an integral part of your lifestyle from a very young age. It helps you age better, improves mobility later in life, and reduces dependency on others. 

However, older adults cannot perform hardcore exercises for obvious reasons. It is why there's a specific set of comfortable, convenient, yet effective workouts for older adults they should integrate with their daily routine. Resistance training is proven to be very helpful in this regard and has shown in the study conducted at Harvard that it helps with walking faster and further, climbing more stairs, and lifting more weight.

Curl Up Workouts

Lie on the floor with your yoga mat. Bend your knees with your feet flat. Lock your hands inside the small of your back. Now, slowly try to raise your head above the floor a few inches. Pause for a few seconds, and then lower your head slowly. Try to perform 5-15 reps depending on your age, weight and how far your health permits.

Hip Extension

Stand at least 12 inches away from the chair, and hold on to its back for support. Lean towards the chair at an angle of 45 degrees, and slowly pull one of your legs straight behind you. Lift as high as you possibly can while ensuring your knees don't bend. Once you've reached as far as you can lift, pause for a while before lowering your leg. Do 5-15 reps for each leg without hurrying yourself.

Pushups

Be in a plank position initially, and develop a firm posture. The core should be tight, the neck should be in a neutral position, and the shoulder pulled down. Lower your body by bending your elbows to graze the floor before returning to the starting position completely. Keep elbows close to your body initially and during the movement. 

If you're a complete beginner, start with 1 set of 10-15 reps before increasing the number of sets and reps gradually with time and practice. Pushups work many different muscle groups at once, including the lower body, upper body, and core. It helps strengthen the core, stamina, strength and builds muscles.

Workouts Online

If you are looking for workouts online with a fitness coach, you would be flooded with options. Starting from workouts videos to hiring a physical trainer and from articles and tutorials on physical fitness, there's plenty of information available online to get you started on your fitness journey in the right direction. 

Burpees

It is one of the most effective full body workouts, a common inclusion of most online fitness classes or online workout sessions. Stand in an upright posture with feet a bit apart and arms straight on the sides. Now, squat with hands in front, and when you've reached the ground, instantly get your legs straight into a pushup position.

Next, jump your feet straight back to your palm, stand up straight with arms above your head and jump to repeat the cycle. This entire process is one rep. Try to do three sets of 10-12 reps each.

Workouts At The Gym

You can perform a myriad of exercises at the gym due to the specialised fitness and workout equipment available there. If you're dedicated and disciplined, you are sure to enjoy every bit of the experience it offers while enjoying a healthy, fit, and well-toned body.

Dumbbell Rows

It is one of those full-body workouts that you can easily do with the help of 10-15 pound dumbbells, depending on your lifting capacity. It would help reduce your waistline, improve your back posture, give you that lean back you can flaunt, and strengthen your core, legs, and upper body muscles.

In this workout, you need to have dumbbells in each hand. Bend in the forward direction at a 45-degree angle without arching your back. The neck and back should be in a straight line. Now, let your arms hang slowly towards the ground, but not in a completely vertical position. Bend your elbow and pull up the weights towards the chest, either with both hands simultaneously or alternatively, while engaging lat and core. Do three sets of 10 reps each.

Workouts For Women

Women have their own set of needs when it comes to fitness and we can't just follow the same workout routine as men. One of the biggest differences is how our hormones affect us, which means that workouts for women need to take this into account.

While both men and women can perform most exercises by just configuring the intensity/weight accordingly, certain workouts for women are preferred more.

Glute Bridge

It helps work your posterior muscles and even helps with shaping your butts. Start by lying on the floor with feet flat and arms resting straight on the sides. Now, push the heels and raise your hips by squeezing hamstrings, core, and glutes. Shoulders and upper back should remain in the same position without moving. Complete three sets of 10-15 reps each.

Workouts For Men

When it comes to workouts for men, the list is practically endless. It depends on what you're looking for or aiming at. Whether you're trying to lose weight, build muscles, gain strength, gain mass, develop a lean body, etc. While there are tons of commonly preferred workouts for men, Bench Press is one of the men workouts everyone has heard of. With that said, the bench press is equally preferred by women who are way past their beginner's stage. 

Bench Press

It is a part of the weight training workouts that helps form a toned upper body. Typically, the barbell is used for holding weight, but you can also use dumbbells.

In this workout, you rest on your back on the bench and hold the barbell as per your lifting capacity. Once you're in a convenient position with your back and hips in a straight position, lower the barbell to the chest before pushing it back into the starting position. Increase the poundage gradually as the weights you start with would gradually feel too easy in due time.
Combining these exercises and including them in your daily exercise regime, it becomes the best routine workout for your entire body. It is no secret that health is wealth, and we should exercise to stay fit, healthy, and active. It is even more important today when your body's immunity plays a vital role in survival, considering the lessons learnt from the Covid-19 pandemic. 

Moreover, regular workouts help with not only your physical health but helps you feel happier. It improves brain function and mental health, increases stamina and energy levels, removes toxins from the body, maintains a healthy weight, reduces the risk of a wide range of chronic diseases, and helps stay focused. So, start with a couple of workouts mentioned above. Soon you'll fall in love with the positive change your body will go through once you start working out regularly and don't have to push yourself to workout.

Wrapping up on exercise workouts

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Recalibrate Personal Trainers are here to help you Melbourne! Our team of experts can develop programs that are tailored specifically to meet your fitness needs and budget. We offer one-on-one personal coaching as well as group classes at our state-of-the art facility in Melbourne. We offer competitive rates so you can affordably achieve the body and health level that’s right for you!

We have one of the best personal trainers in Melbourne and we offer group exercise classes that will challenge your body while keeping you motivated.