Full Body Workout Plan That Can Help You Achieve Your Fitness Goals
A healthy mind resides in a healthy body, said almost every philosopher in some form. And they are right! Unless you take charge of your physical health, every other curveball in life would seem overly daunting.
When we say physical health, we don’t mean go overboard and get those ripped abs or muscles, but be content with your activity levels, diet, and general fitness level. And that comes with a wholesome full-body workout plan that exercises each muscle in your body. You can do this with any form of exercise, from yoga to pilates or even just playing your favourite sport. However, in this post, we will talk about whole body workout in earnest. From back workout to that pesky belly fat workout, there are tons of exercises you can do, both at home and gym. You need to find what suits your body, endurance, and stamina the most and work on it.
Follow this guide and start working out slowly and gradually. You may not have all the time, but the beauty of these upper bodies and lower body workouts is that they don’t take up much time and deliver the best result.
Full Body Workout To Kickstart Your Fitness Journey
The idea behind these exercises is to train and work on a set of muscle groups. And if you don’t have the time to hit the gym every day and work on your core, leg, biceps, and triceps individually twice a week, this workout regime is perfect for you.
It takes care of everything, from your leg workout to your arms workout.
1. Jump Squats
One of the most prominent lower body workouts, Jump Squats (or really, squats in any form), you help you tone up those glutes, hamstrings, and hip muscles. Place your hip shoulder-width apart, bend down and jump as if reaching for the sky. This is a combination of jumping jacks and classic squats.
Start slow, with 3*15 sets (15 reps three times with 10-20 seconds break) depending on your form and gradually increasing those sets. If you want to sculpt your lower body, you should try to do at least 3*20 sets eventually.
Another classic and killer full-body workout, burpees is the dreaded word in any gym. However, if you want to tone up your entire body without spot targeting, this should be on your calendar at least thrice a day.
For burpees, you need to jump and come down in a plank position, do a push-up, and you have done your first rep. It can be extremely tough for beginners to do the burpees, thus take it slow and try to manage five reps on your first day. Eventually go for 3*15 sets and more, if you can.
If not burpees, you can try push-ups first and when you have mastered this classic workout, go up from there. This is a great shoulder workout which also works on your chest, triceps, and biceps. It is even said that push-ups work 60% of your entire body, thus making it an excellent exercise for a full-body workout. Perform as many as your stamina and endurance allow. Alternate it between different weekdays and learn the proper posture while you are at it.
A classic exercise that should become a habit to you in no time if you do it with dedication. Start by holding yourself in a plank position for 10-15 seconds and touch that sweet 1 minute whenever you can. From there, do three sets of 1 minute each with 10-20 seconds breaks.
A deadlift is a great back workout that also works on your lower body. Just keep a barbell in front of you. Arch your back, tuck your tummy in and keep your legs shoulder-width apart. Slowly lift the barbell to the thigh level and go back. This completes one rep. It will be exhausting but stick to the 3*10 sets in the beginning and make sure your barbell is neither too light nor too heavy.
Crunches in any form are good. If you cannot go all the way in the beginning, try to reach the halfway point, and that is good enough. It is the perfect exercise for toning up your core and reducing that tummy fat. Target 3*15 sets in the beginning and gradually increase it over time. For pronounced effect, add a couple of legs raises side leg touches to work up your entire core, lower and side body effectively.
A useful exercise for working those quadriceps, glutes and hamstring muscles, a lunge might look easy, but when you perform it for a considerable length, you will feel the strain. For more pronounced workout of your targeted muscle groups, you can hold dumbbells (or any weight) in each hand.
Walk for 50 meters with weighted dumbbells back and forth to complete 1 set. Do this five times, and you have your reps.
How To Align Your Diet With Your Workout Routine?
Correct nutrition and your diet are 80% of your entire endeavour to lose weight, tone up or attain the optimum fitness levels. This is why balancing out your carbs, fats and protein intake is essential. If you are doing the heavy lifting at the gym or home, increase your protein intake in the form of egg whites, fish, and meat.
Similarly, you must not skip meals and eat wholesome, nutritious food. Avoid packaged sugar and everything processed and fried. Don’t go overboard and spend on every fad of food that is trending and not in your budget. Stick to our roots and ensure you are taking your veggies, fruits, and pulses in the right portion, and you will be full and healthy to perform your rigorous whole-body HIIT workout.
There is no gain without pain and to reap the benefits of your hard work, you will have to give up a few things, but it will be worth it. Check out the offers on digibank by DBS debit cards and make the most of the various wellness programs or home workout classes you can join.