In this workout, you must focus on every rep and make sure that you are not rushing through each movement. Think “1 seconds on the push or pull, 2 seconds on the way back to the starting position”. This will help you with the timing and cadence of each exercise so that you are getting enough tension per rep. You should take a 45 second to 1 minute break in between each set and a 1-3 minute break in between each exercise. Full Body workouts are great because they can address cardio (constant movement and training all muscle groups with limited rest allows for higher heart rate) and proper muscle building/toning. This is also very time sensitive and can be done within 45 minutes to 1 hour.
FULL BODY WORKOUT #1
Dumbbell Bench Press 3 x 12
Cable Chest Flys 3 x 15
Wide Grip Pull-ups with assistance if necessary 3 x 8-10
Seated Cable Rows 3 x 10
Dumbbell Shoulder Press 3 x 8
Lateral Raises 3 x 15
Squats barbell or dumbbells 3 x 10
Barbell Good Mornings 3 x 8
Dumbbell Alternating Lunges 3 x 12
Alternating Bicep Curls 3 x 12 12 each arm
Rope Triceps Pushdown 3 x 15
V – Ups 3 x 10
Flutter Kicks 3 x 20 Sec.