All over body work out
Updated: Jan 27, 2020
If you are looking for a quick work out in as little as 30 minutes I find the best way is to target the butt and hamstrings (back of your legs), the front of your legs, your push muscles, your pull muscles, and your core.
Here are some examples of these target groups.
- Butt and Hamstrings (back of the legs) – squats, hip raises, deadlifts, straight leg deadlifts, step ups.
- Quads (front of the legs) – squats, lunges, one legged squats, box jumps.
- Push (chest, shoulders, and triceps) — overhead press, bench press, incline dumbbell press, push ups, dips.
- Pull (back, biceps, and forearms) — chin ups, pull ups, horizontal rows, lat pull downs, dumbbell rows.
- Core (abs and lower back) — planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
The easiest way to get all of these muscles done is trying for 3-5 sets of 3-12 reps.
This can be completed as a STRAIGHT SETS for example
- Exercise 1. Squats - 3 sets of 5 reps
- Exercise 2. Push ups - 3 sets of 8 reps.
Or as a SUPERSET for example
- Exercise 1a. Squats - 5 reps & Exercise 1b. Push ups - 8 reps x 3
- Exercise 2a. Step ups - 12 reps & Exercise 2b. Lat pull down - 10 reps x 3
Or as a CIRCUIT (these tend to be lighter weights so you can do more reps)
1. Squats - 10 reps
2. Push ups - 10 reps
3. Step ups - 30 seconds
4. Lat pull downs - 10 reps x2-3
Remember all of these examples above, and are not YOUR personal programme.
If you wanted more strength work go heavier and lift fewer reps (don't strain the muscles or you can cause damage). If you wanted more tone go lighter and do more reps.
NB. Don’t forget to add in some core exercises at the end of your straight sets programme, or as part of a superset programme, or included in the circuit programme.
Keep the muscles guessing what you are going to be doing by mixing up the exercises day by day, and however you are training be it circuits or straight sets; making the exercises harder by adding more resistance (weight); progressing the exercise, by elevating the feet in a push up for example; or exercising for a longer duration for example holding a plank for longer.
My best piece of advise would be to write things down, so you are constantly looking for improvement, writing down what exercises you do, and if this doesn’t give you the figure you want, try mixing it up and seeing if that works.
As long as you are doing 30 minutes a day of something your body will thank you for you will be just fine! Also always remember to warm up, cool down and HAVE FUN.