Workout #3: Full Body

Starting a workout with a clear plan can make all the difference in your progress and motivation. This full body workout combines strength, mobility, and cardio to give you a balanced session that targets all major muscle groups. Whether you are into calisthenics or weight training, this routine offers a solid foundation to build strength and endurance.

Warm-Up to Prepare Your Body

Warming up is essential to reduce injury risk and improve performance. This workout starts with jumping jacks and a 3-way band pull. Jumping jacks increase your heart rate and activate your whole body, while the band pulls target your upper back and shoulders, preparing them for heavier lifts. Take a 1/2 inch band and use a underhanded grip to pull the band apart. Focus on your rhomboid muscles here. Then switch one hand to an overhand grip and move the band at a 45 degree angle, with the overhanded grip lower than the upperhanded grip. Pull each side of the band apart here as well. Then switch sides!

Spend about 5 to 7 minutes on these movements. Keep the pace moderate to get your blood flowing without tiring yourself out.

Pull-Ups for Upper Body Strength

Pull-ups are a classic calisthenics move that work your back, biceps, and core. They improve grip strength and shoulder stability. Aim for 3 sets of as many reps as you can do with good form. If you’re new to pull-ups, use a resistance band for assistance or try negative pull-ups by lowering yourself slowly. If you have troubles of where to place the resistance band, pull it down over a bent knee to prevent it from moving.

Deadlifts to Build Power

Deadlifts are one of the best exercises for overall strength. They target your hamstrings, glutes, lower back, and core. Use a barbell preferably or dumbbells if needed. Focus on maintaining a neutral spine and engaging your core throughout the lift. Barbell exercises are great for lateral balance.

Start with lighter weights to master the form, then gradually increase the load. Perform 3 sets of 6 to 8 reps.

Overhead Squats for Mobility and Stability

The overhead squat challenges your legs, shoulders, and core while improving mobility. Holding a barbell or a light weight overhead, squat down as low as you can while keeping your chest up and arms locked.

This move requires good shoulder flexibility and balance. If you’re new to it, practice with a broomstick or PVC pipe first. Do 3 sets of 8 to 10 reps.

Hamstring Curls on Machine for Isolation

Hamstring curls isolate the back of your thighs, complementing the deadlifts and squats. Using a machine helps you focus on this muscle group without engaging others. Adjust the weight to a challenging but manageable level.

Perform 3 sets of 10 to 12 reps, controlling the movement both up and down.

Dips to Strengthen Chest and Triceps

Dips target your chest, triceps, and shoulders. You can do them on parallel bars or a bench. Keep your body upright to emphasize the triceps or lean forward slightly to engage the chest more. The best thing about this exercise is that it is fundamental for calisthenics. Why not get started early right?

Aim for 3 sets of 8 to 12 reps. If dips are too difficult, use a resistance band for support or perform bench dips.

V-Ups for Core Power

V-ups are a dynamic core exercise that targets the upper and lower abs simultaneously. Lie on your back and lift your legs and torso to meet in the middle, forming a "V" shape.

Do 3 sets of 15 to 20 reps. Keep your movements slower and controlled to avoid straining your lower back. Really focus on engaging your core here and try not to use your hip flexors to do this exercise.

Cardio Finish on the Bike

End your workout with 20 minutes of cardio on a bike. This helps burn extra calories, improves cardiovascular health, and aids recovery by increasing blood flow to your muscles.

I like to youtube a biking cardio video for something that challenges me. I like the workouts where there is "sprinting" involved and "hills" or harder areas. Do what you can, each day is different.

This full body workout hits all the major muscle groups and combines strength with cardio for a well-rounded session. It’s designed to be efficient and effective, perfect for gym goers who want to build strength and endurance without spending hours working out.

Try this routine is full body so you only have to go to the gym 2 to 3 times a week, adjusting weights and reps as you progress. Remember, consistency and proper form matter more than lifting heavy weights or rushing through exercises.