Designing your own workout program can be pretty daunting. You may not know which exercises to include and in what order. I get asked a million and one times what the best kind of all around workout is. Should we split up the body parts on different workout days? Start with cardio then weights (or vice versa)? Circuit training or straight sets? The truth is there are a million and one ways you could create an effective workout. I do believe however that the key is to keep things simple.
If you’re looking for a full body workout that will target all muscles as well as the cardio vascular system (and you don’t have all the time in the world to do so), the key is to make sure that each exercise in your circuit covers a specific movement pattern. By following the simple formula I offer below, you will be able to plug in different exercises that fill the requirements of each movement pattern.
- This workout is a circuit consisting of 6 exercises.
- Do each exercise back to back for 30 seconds, with little to no break in between.
- Take 30-60 second break at the end of the circuit before starting up again.
- Repeat 3-4 rounds of the circuit.
- Don’t change the exercises from round to round. Once you have picked your 6, stick with those for each round.
I will give exercise options for each movement. Now all you have to do is choose one for each and create your own workout circuit. Most of these demand just your body weight and a pair of dumbbells, meaning you can do this at home or at the gym. The 6 movement patterns are as below in this order, followed by options for each.
Exercise 1: Lower + upper body compound
Exercise 2: Pulling movement
Exercise 3: Pushing movement
Exercise 4: Core
Exercise 5: Lower body isolation
Exercise 6: High intensity / cardio
Exercise 1: Lower + upper body compound
Since you are doing multiple movement patterns at once here, this is the most demanding exercise in terms of coordination and focus.
- Squat + shoulder press
- Reverse lunge + bicep curl
- Lateral lunge + front raise
- Sumo squat + upright row
- Brazilian lunge + bent over row
Exercise 2: Pulling movement
A movement where you are pulling the weight toward you.
- DB Bent over rows
- Back extension
- DB high row
- DB Reverse flies
- Bicep curls
Exercise 3: Pushing movement
A movement where you are pushing the weight away from your body
- Push ups
- DB chest presses
- Shoulder presses
- Chest flies
- Tricep dips
Exercise 4: Core
- V-ups
- Planks
- SIt-ups
- Leg lifts
- Oblique Russian twists
Exercise 5: Lower body isolation
- Weighted squats
- Alternating curtsey lunges
- Forward step lunges
- Sumo squat pulses
- Wall sit
Exercise 6: High intensity / cardio
This is where you will get your heart rate sky rocketing. This move will add the cardiovascular element to your workout, and will carry it over for the following rounds.
- Burpees
- High knees
- Mountain Climbers
- jump squats
- Skaters
NOWWWW... here is a sample workout using the formula above:
- Squat + overhead press
- DB bent over rows
- Pushups
- V-ups
- Forward step lunges
- Burpees
Make up your own mix and match workout using this formula and you’ll be able to find the perfect mix of variety and consistency – which is key for progressing and getting stronger!
Justine
