Hey Angels and Alphas,
With the New Year officially here, some people are starting an entirely new fitness journey while others are taking more time off for themselves. If you’re the latter type, and you’re looking for a way to get your workouts in the New Year while transitioning into a full-body regime to save time, this article is for you.
Creating a full-body workout schedule can be a daunting task, especially for those who are new to exercise.
But with the right exercises, it doesn’t have to be.
By incorporating exercises that target all the major muscle groups, you can build a comprehensive workout plan that will help you get in shape and reach your fitness goals.
In this blog post, we’ll explore the best exercises to include in a full-body workout schedule, as well as tips for designing a schedule that works for you.
Step #1 – Decide on your goals
When it comes to creating the perfect full-body workout schedule, the first step is to decide on your goals. Whether you want to build muscle, lose weight, or just stay in shape, having a clear goal in mind can help you create an effective and efficient workout plan.
Consider what results you want to see and what kind of commitment you’re willing to make to reach your goals. Once you know your desired outcome, you can move onto the next step.
Step #2 – Choose which days you will work out
When it comes to creating the perfect full-body workout schedule, one of the first things you’ll need to do is decide which days of the week you will dedicate to working out.
To begin, you’ll need to assess your current commitments and the amount of time you have available to devote to exercise each week. If you have a busy lifestyle or are just starting to work out, a three-day split may be the best option for you. This would involve working out on Monday, Wednesday, and Friday and giving your body time to rest and recover on the other days. If you find that you have more time available for exercise, you can add an additional day or two to your schedule.
When creating your workout schedule, it’s important to remember that rest is just as important as exercise. The American College of Sports Medicine recommends that adults should get at least two days of rest from strength training exercises each week. Rest gives your muscles time to recover and grow, so make sure to include some rest days into your schedule.
No matter how many days you decide to dedicate to exercise, make sure that you can stick to your plan. Creating a schedule that is realistic and achievable will help keep you motivated and on track with your fitness goals.
Step #3 – Determine the length of your workouts
When creating a full-body workout schedule, it’s important to consider the length of your workouts. Too long and you risk burnout and injury; too short and you won’t get the most out of each session.
A good rule of thumb is to aim for 30-45 minutes per workout. This gives you enough time to do a warm-up, complete your exercises, and finish with a cool-down.
If you have a more advanced fitness level, you may want to increase the length of your workouts to 45-60 minutes. This will give you more time to add extra sets or perform more complex exercises. Alternatively, if you’re a beginner, you can start with shorter workouts (15-20 minutes) until you get used to the routine.
The most important thing is to make sure that the length of your workouts suits your individual needs. Listen to your body and adjust accordingly. With consistent effort and dedication, you’ll be able to reach your fitness goals in no time!
Step #4 – Pick your exercises (carefully)
When it comes to designing the perfect full-body workout routine, the exercises you choose are just as important as the other elements of your plan.
When selecting your exercises, it’s important to pick ones that target all of the major muscle groups: legs, back, chest, shoulders, and core. You should also make sure that you are focusing on both strength training and cardio.
Strength training exercises should be multi-joint moves that challenge your muscles from multiple angles and directions. A few examples include squats, deadlifts, shoulder presses, pull-ups, and rows. It’s best to start with a weight that allows you to do 8-12 reps in each set. As you progress, you can gradually increase the amount of weight used.
For cardio, pick an exercise that you enjoy. Options include running, swimming, cycling, rowing, stair climbing, jumping rope, and more. Aim to do 20-30 minutes of cardio per session.
Finally, make sure you give your body time to recover in between workouts. Aim for at least one rest day each week and don’t forget to stretch after each session. With the right combination of strength training and cardio exercises, you can create a full-body workout schedule that will help you reach your fitness goals.