There is little doubt that everyday people see different workout routines being offered them as well as fad diets in various magazine offerings. So much is offered that it is sometimes difficult to truly determine what in fact truly has any substance to it. It seems as if the health and fitness community is complete with a whole bunch of different opinions and at times what one industry leader says is completely counter to what another industry leader says so a lot of times you’ve got people that are never certain which one is the right one to follow. There are however some routines that have in fact been tested and found to be ones that are in fact good to follow (especially with the use of functional workout equipment like kettlebells). Let’s take a few moments to look at some of these now which may be of some interest and help.
And Here I Present to you, the ABSOLUTE BEST FULL BODY WORKOUT ROUTINE EVeR!!
I kid. The truth is that the following can’t really be declared the most effective workout routine on the planet. I’m not sure anyone can make a claim like that. It is however by all rights an effective one for sure. The other great advantage is that it truly is a very simple one and one that just about anybody can get started with from a novice all the way to people that have been working out for years. So let’s go ahead and start with…
Strength Training:
*The buildup of muscle is going to make your body burn even more calories while at rest and in the long term help you you lose fast and more importantly keep it off.
*Sticking to multi-joint exercises which will burn up more calories while performing them. They are also great for building muscle.
*One should be looking to head to the gym three times a week, and I strongly suggest that you take a day off between each workout. On your workout days you should be alternating between two separate full body workouts. And keep in mind that this entire workout can definitely be done with kettlebells as well.
Workout 1:
2 Sets of 8-12 reps Medium-Incline Barbell Bench Press
2 Sets 8-12 reps strict form Barbell Rows
1 Set 8-12 reps Deadlifts
2 sets 8-12 reps Barbell curls
1 set 10-15 reps Lying Leg Raises
Workout 2:
2 sets 8-12 repetitions Sitting Dumbbell Overhead Press
2 Sets 8-12 reps Pull Ups
2 sets 8-12 reps Squats
1 Set 10-15 reps Weighted Sit Ups
A note on warming up: Your warm up will depend on how heavy you’re lifting. Usually the more heavy you lift the more warming up you’ll do, therefore you’ll probably end up doing a longer warm up for exercises such as the squat and deadlift seeing that those involve the biggest muscles and thus people to lift the most weight when performing those exercises.
The thing I should mention is that while the program is quite abbreviated it works quite well ESPECIALLY if you take each exercise about a rep away from muscular failure. So while the workout is quick and effective it’s still hard work. If there is going to be an exception to this rule it will be with abs where you should actually take the exercise to full muscular failure. You should also be looking to take approximately 1 minute of full rest in between warm up sets and two minutes or so between work sets. Dead lifts and Squats are going to usually require several more warm up sets than with other exercises.
Cardio:
*We’re going to do Intense Interval cardio for at the most 20 minutes.
*Your metabolism is ramped up for longer, post-workout when you do short intense sprints .
*Studies show that interval cardio is shown to be the best way to do cardio for both fat loss and improving athletic performance.
*Also with interval cardio cortisol levels will not be spiked up like it would be when doing cardio sessions which are longer in nature.
Pick your activity of choice or any cardio machine and after a 5 minute warm up perform a sprint that will lead to being winded after two minutes or so. When this occurs you should slow down for a couple of minutes to lower your heart rate (as you get in better shape you can shorten this rest period) then pick up the pace and perform several more sprints before concluding the workout. When one has done this they should find themselves totally wiped out.
A note on the topic of cardio is that you can easily use your kettlebell workouts as a form of cardio as well. Especially if you’re doing circuits, and you’re sticking with the mid rep ranges (10-15)
The truth of the matter is that a lot of people spend too much time analyzing what it is they are doing and not spending enough time actually doing it. I know I know that there’s a lot of fitness resources on the net.
But enough is enough already! So here you have it. A deceivingly simple yet effective full body workout routine. Now all you have to do is get off your butt and do it!
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