Create your own full-body workout

Shot of a young man working out with weights in the gym

There are a lot of factors that go into finding the best workout for your body.  A workout program should be developed around a person’s biology, age, goals, diet, time, etc. Developing a workout routine for yourself can be nerve-racking but its really not difficult and can be a game changer once you understand the basics. When it comes to full body workouts, you are basically doing the same basic movement patterns and just adding weight or making the movement more advanced. The basic movement patterns include:

  • Lower Body Push (Targets glutes, quads, hamstrings, hip flexors, & calf muscles)
  • Hip Hinge (glutes, hips, thighs, & hamstrings)
  • Single-leg movement (posterior chain & core stabilizers)
  • Vertical Push (shoulders, upper & middle back, & arms)
  • Vertical Pull (upper & middle back, shoulders & chest)
  • Horizontal Push (shoulders, upper back & arms)
  • Horizontal Pull (upper & middle back, shoulders & triceps)
  • Core(abs & lower back)

You want to create a workout program that uses these basic movement patterns two or three times a week. You want a routine that has at least one exercise for your quads, butt and hamstrings, your push and pull muscles, and your core. Using the basic movement patterns there is an endless number of exercises that you can do to target these muscles.

Example Exercises

  1. Lower Body Push- The most well known-example is a squat. There are basic squats, single-leg squats, squat pulses etc. Read our blog post about everything you need to know about squats.
  2. Hip Hinge- Is any movement that involves flexion or extension of the hips. An example workout would be a deadlift.
  3. Single-leg movement- The most well known example is a lunge. There are numerous ways to do a lunge such as the basic lunge, the reverse lunge, the walking lunge, etc.
  4. Vertical push- Examples would include overhead shoulder press, lateral raises, front raises, and high incline bench press.
  5. Vertical pull- The most classic example would be a pull-up. Other moves would include chin ups, lat pull-downs, inverse body weight rows, and dumbell rows.
  6. Horizontal push- The most well known example would be a push-up. You can also do bench presses, a chest press machine, or flyes.
  7. Horizontal Pull- Examples would include dumbbell rows and chest supported machine rows.
  8. Core- Examples would include planks, crunches, mountain climbers, jumping knee tucks, and hanging leg raises.

Not including warm-up, you should do about 3-5 sets per exercise. Keep your total workout number of sets for all exercises in the 15-25 set range. More than 25 sets in a workout can be overkill or you should increase your amount of weight. You should do low reps (5-8) with heavy weight, high reps (12-15) with lower weight, and medium reps (8-12) with medium weight.

When putting together your own workout routine, keep in mind that for every movement you should also do the opposing movement. For instance, for every horizontal push you should have a horizontal pull.  Use these movements and example workout moves to create your new and improved workout routine! Along with every good workout should be a healthy nutrition plan. Make sure you are getting enough protein in your diet!

Sources: http://greatist.com/move/workout-plan-how-to-create-your-own-full-body-routine https://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/