Full Body Workout Routine
for Better Strength and Stamina

One of the most frequent reasons given for not being in shape is, "I don't have the time". Well, by taking advantage of circuit training workouts, you don't have to spend two hours a day at the gym to stay fit.

A full body workout routine can exercise all of your muscles together in just 20-30 minutes. By engaging multiple muscle groups simultaneously you increase the number of calories being burned.

Essentially, 20 minutes of compound exercises can burn away the same amount of fat as  45 minutes of jogging. So, it is possible to get fit, build tone, and lose unwanted fat in just a few short exercise sessions.

Warm-Up

Begin in a wide stance with your feet about 21/2-3 feet apart and toes facing forward.

  • Neck Rolls – Lower your chin to your chest. Roll your chin over to your right shoulder, feeling the stretch in the neck. Slowly roll your chin over to your left shoulder. Do 3 repetitions.

  • Side Stretch – Lift you right arm above your head. Reach up and grab your right wrist with your left hand. Bend to the left, pulling your right arm gently to feel the stretch through your right side. Hold for 5 counts then return to starting position. Repeat on left side.

  • Lateral Lunges – Bend your right knee and squat through your right hip, keeping your left leg straight. Hold the stretch for 5 counts then return to starting position. Repeat on the other side.

  • Foot and Calf Stretch - Bring your feet to about hip distance apart. Come up on your toes. Hold this position for 5 counts. Lower and repeat 3 times.


Full Body Workout Routine

  • Complete each exercise one right after the other with no more than 30 seconds rest in between.
  • Repeat the full body routine for 2-3 sets, depending on your fitness level.
  • Take a one-minute rest break in between the sets.


Section #1 Exercises

This section includes 2 exercises to be completed alternately before you move on to the next section. Notice the descending repetitions for each set.


Jump Squats

Exercise Instructions:

  • Begin with your feet shoulder width apart and holding the med ball at waist level.
  •  Lower down into a normal lunge and explode upward, lifting your feet off the ground as you jump into the air. Immediately go into a squat position when you land. That is one repetition.


medicine ball jump squat position #1Kyle Demonstrating the Jump Squat
medicine ball jump squat position #2


Walk-Out Planks with Push-ups

Exercise Instructions:

  • Begin in a standing position with feet hip-width apart. Lower down until your hands touch your toes. 
  • Slowly walk your hands out until you are in a push-up position. 
  • Complete 5 push-ups then slowly walk your hands back in toward your feet. Return to standing position. That is one repetition.


walk out plank
walk out plank psition #1
walk out planks
walk out planks

Tip: Bend your knees if necessary when “walking out”. The goal is to eventually be able to complete this exercise while keeping your legs straight. Instead of push-ups, you can simply hold in a plank position for 15 seconds.


Section # 1 - Sets 1-3 Reps

Set #1: 

  • Jump Squats - 10   Walk-out/Push-ups - 5

Set #2:

  • Jump Squats - 10   Walk-out/Push-ups - 4

Set #3

  • Jump Squats - 10   Walk-out/Push-ups - 3


Section #2 Exercises

Again, this section includes 2 exercises to be completed alternately with one exercise having descending repetitions.


Lunges with Bicep Curls

Exercise Instructions:

  • Stand straight holding a dumbbell in each hand with feet about shoulder width apart. Step forward with your right foot, lowering down into a proper lunge. 
  • As you lower your body, lift the weights to perform a bicep curl. 
  • Return to starting position and repeat with left leg. This is one repetition. 


lunge with bicep curls position #1Kyle Demonstrating Lunge with Bicep Curls
lunge with bicep curls position #2


Squats with Twist

Exercise Instructions:

  • Bring the dumbbells up and hold them in front of your body at chest level with your arms bent.  
  • Lower into a squat and twist to the right, return to center, twist to the left. That is one rep.


twisting squat position #1Kyle Demonstrating the Twisting Squat
twisting squat position #2
twisting squat position #3


Section # 2 - Sets 1-3 REPS

Set #1:

  • Lunge/Curls - 5   Twisting Squat - 20

Set #2

  • Lunge/Curls - 4   Twisting Squat - 20

Set #3

  • Lunge/Curls - 3   Twisting Squay - 20



Section #3 Exercises

This section includes 3 upper body and core resistance exercises, completed alternately with descending repetitions. As with the previous sections, you will be able to move smoothly from one exercise to the next.


Dumbbell Squat with Press

Exercise Instructions:

  • Hold a dumbbell in each hand at shoulder height, palms facing forward and arms bent at 90-degree angle. 
  • Bend your knees and lower yourself until your upper legs are almost parallel with the floor. Extend the dumbbells into and overhead press.
  •  Lower back to starting position. That's one repetition.


dumbbell squat with press position #1Kyle Demonstrating the Dumbbell Squat with Press
dumbbell squat with press position #2


Kettlebell Swing

Exercise Instructions:

  • Begin in a standing position with feet hip-width apart. Squat down and grasp the kettlebell with one hand. 
  • Keep your back arched and push your hips back to start the momentum for the swinging motion. 
  • Keeping your head up and looking forward, push your hips forward to swing the kettlebell forward. 
  • Swing the kettlebell up to eye level and try to get the momentum working so that you are not lifting the kettlebell with your arms, let your hips do the work.
  • Let the kettlebell swing down between your legs following the same path as when you started. Make sure to have your hips move back and forth with every rep.
  • Repeat the exercise with your other arm.


kettlebell swing position #1Kyle Demonstrating the Kettlebell Swing
kettlebell swing position #2
kettlebell swing position #3


Dumbbell Flies

Exercise Instructions:

  • Stand with feet shoulder-width apart, arms straight at your sides and palms facing your body. 
  • Engaging your core for stability, lean forward to a 45-degree angle, keeping your back straight and knees slightly bent. 
  • Slowly lift the weights out to the side until your upper arm is in line with your shoulder. 
  • Make sure to keep a slight bend in your elbow to avoid causing injury to this joint. You want your shoulders to do all the work. Lower back to starting position. That's one repetition.


dumbbell fly position #1Kyle Demonstrating the Dumbbell Fly

Tip: Use lighter weights. Remember to choose a weight that you can use for all 3 exercises. If you want to switch dumbbell sizes between movements, try to keep them nearby so you can maintain the flow of the sequence.


Section # 3 - Sets 1-3 Reps

Set #1

  • Overhead/Press - Kettlebell Swing - Flies   10 reps each

Set #2

  • Overhead/Press - Kettlebell Swing - Flies   10 reps each

Set #3

  • Overhead/Press - Kettlebell Swing - Flies   10 reps each



Section #4 Exercises

This is a combination of 3 exercises to work the abs and lower back.


Traditional Sit-Ups

Exercise Instructions:

  • Lie on your back with knees bent and feet flat on the floor. Using your core, lift into sit-up position then lower back down to starting position. That's one repetition.


situp exercise position #1Kyle Demonstrating the Sit-Up
situp exercise position #2


Superman

Exercise Instructions:

  • Lay flat out on your stomach with your arms extend straight out above your head in a “swimmer” or “superman” position. 
  • Lift both your arms and legs off the ground slightly. From this position, lift your right arm and left leg a few more inches, then lower and repeat with your left arm and right leg. That's one rep.
superman core exercise position #1Kyle Demonstrating the Superman Exercise
superman core exercise position #2


Mountain Climber

Exercise Instructions:

  • Lift up into plank position. Slowly bring your right knee to your left elbow. Return to starting position and then bring your left knee to your right elbow. That's one repetition.


mountain climber position #1Kyle Demonstrating the Mountain Climber Exercise
Kyle Demonstrating the Mountain Climber position #2


Section # 4 - Sets 1-3 Reps

Set #1

  • Sit-up - 15   Superman - 15   Mountain Climber - 5

Set #2

  • Sit-up - 15   Superman - 15   Mountain Climber - 4

Set #3

  • Sit-up - 15   Superman - 15   Mountain Climber - 3


Cool Down

  • Quad stretch – Pull your right heel toward your right glute. Use your hand to help maintain balance and achieve an extra stretch. Hold for 5 counts then repeat on the other side.
  • Tricep/Shoulder stretch – Extend your right arm above your head. Bend your elbow and place the palm of your right hand on the back of your shoulder. With your left hand, grab your right elbow and gently pull. Hold for 5 counts then repeat on the other side.
  • Hamstring stretch – Lie on your back. Lift one leg straight in the air. Grab the back of your calf with both hands and pull your leg toward your chest. Hold for 5 counts and repeat on the other side. You may wrap a towel around your foot and pull the ends for the stretch if this is easier.
  • Toe Touch – Stand with your feet together. Bend down and wrap your hands around your ankles or calves, pulling your head toward your knees.


Other pages that might interest you:


I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.




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