Full body workout: The perfect training for all muscle groups
You want toAnd have you scheduled for strength training a day a week? Then we will show you the perfect sports routine! Which day you train is up to you.
It is only important that at least 48 hours of break are between the units so that your body can regenerate and recover. Even better: Choose a fixed day a week to stay on - the routine will pay off and make training easier for you in the long term.
Full body workout: This is how it works
The workout is based on effective exercises that demand several muscle groups at the same time - and rely on the movement patterns that you use in everyday life. It starts with two strength exercises that you do one after the other.Danger:These are the two exercises that require most of the power. With the Goblet Squat you strengthen the front of your legs, the pre -bent rowing train (“Bent Over Row”) brings your upper back in shape. We only recommend five repetitions per set here - but with a weight that really demands you! Treat yourself to a long break after every round so that you can continue with power.
Then it goes into a superset: Kickstand Deadlifts for the back of your legs and one -sided stability, combined with the Chest Press, which activates your chest muscles. The conclusion is made circuit training for the small but important muscles: Plank Lift Lifts for your middle of your body, Rear Delt Raises for an upright posture and fire hydrants that strengthen your hip muscles - which is also particularly important for stability on one leg.
Ready? Let's go. Here comes the perfect full body workout for everyone who wants to train once a week.
What you need for the full body workout:
You need a set of dumbbells (or a barbell if you prefer to train with it). A dumbbell bench and a resistance band are optional. A mat can provide more comfort, but is also optional.
Overview of the full body exercises
Power exercise 1:
- Goblet Squat - for strong legs and a stable center of body
- Pre -bent rowing (Bent Over Row) - strengthened back and shoulders
Power exercise 2:
- Goblet Squat - for strong legs and a stable center of body
- Pre -bent rowing (Bent Over Row) - strengthened back and shoulders
The superset:
3. Kickstand Deadlift - trains the rear leg muscles and improves the balance
4. Chest Press - strengthens chest, shoulders and arms
The circle:
5. Plank Leg Raise - strengthens the middle of the body
6. Quadruped Rear Delt Raise - promotes an upright attitude
7. Fire Hydrant - stabilizes the hips and shapes the side buttocks
And this is how it works:
For the Goblet Squat: 5 to 8 repetitions. Then 2 to 3 minutes break. A total of 4 rounds.
For the Bent Over Row: 5 to 8 repetitions. Then 2 to 3 minutes break. A total of 4 rounds.
For the superset: 8 to 12 repetitions of the first exercise. Then 60 to 90 seconds before you start with the second exercise. Then again 60 to 90 seconds break and start again. A total of 3 rounds.
For the circle: 12 to 15 repetitions of the first exercise. Then a break of 30 to 60 seconds before switching to the second exercise. Then take a break of 30 to 60 seconds again and the third exercise. Then start again 30 to 60 seconds, then start from the front. A total of 3 rounds.
