Look for a “full body workout” online and you’ll get MANY suggestions.
Many of them require equipment … or complex repetition schemes … or a lot of time.
And, I don’t know about you, but one thing I do do not the need of my life is another clumsy thing I have to do or understand. I just want to play some fun tunes (which, here are some good workout playlists if you need them!), To move my body and sweat with joy.
Who feels me?
So in such moments I follow a very simple formula for the perfect workout for the whole body. And today I share it with you!
There are several reasons why this formula is one of my guidelines:
- It is simple and easy to remember
- You can use any equipment (or do not have it)
- You can do it at home or in the gym
- You can choose the moves you like the most (or the ones you want to work on)
- It can be as long or as short as you need
- You can do it with a friend or partner – or alone
- It hits your upper body, lower body and your core – plus, cardio!
- It goes fast and it’s FUN (it must be fun to do it!)
Winner, winner, right ?! Now let’s move on to creating YOUR perfect workout for the whole body.
You can create your own perfect workout for the whole body by following a simple formula:
- 1 minute of cardio
- 1 minute upper body
- 1 minute lower body
- 1 minute of cardio
- 1 minute board / core
Cardio: Cardio can be anything – from jumping jacks to running to marching on the spot to cycling or rowing – everything to increase your heart rate. (And you can do the same cardio twice or choose two different ones.)
Upper body movements: Upper body movements can include traditional dumbbell movements such as pressing the press, biceps curls or bent rows, OR these can be just push-ups (on the wall, knees or toes) or triceps inclinations from a chair.
Lower body movements: Movements in the lower part of the body can be weighed or only with body weight, seizures, squats, hip bridges, deadlifts, walls and more. Everything that challenges your lower half!
Board / Core: For the core, a baseboard (on your toes or knees) is really great to try for a minute, but you can also try crunches, sit-ups, lifts, kicks, or back crunches. You do it, boo.
Taken together, this formula gives you a five minute workout for the whole body, which both increases strength and increases your heart rate. Just repeat for as many rounds as you want.
Again, you choose the moves and how many rounds you make so that it is completely personalized for YOU.
Need some ideas on what this looks like in real life? Here are three of my favorite workouts using the formula above.
Dance party workout with body weight
This is my no. 1 visit. No equipment required.
- 1 minute dancing
- Push-ups 1 minute
- 1 minute air squats
- 1 minute jumping jacks
- 1 minute board
Weight training
This one uses dumbbells for power work.
- 1 minute run
- 1 minute press
- 1 minute raid while holding dumbbells
- 1 minute run
- 1 minute V-ups
The whole training of the equipment
And that’s one thing I love to do in my garage gym.
- 1 minute rowing
- Pulls for 1 minute
- 1 minute deadlift
- 1 minute rowing
- 1 minute board with legs in my TRX
Do you see? No fuss; just fitness. What will be your first workout with this formula? Tell me in the comments! – Jen