One of the most efficient ways to ensure that your body remains in balance is to work as many muscles as possible in each workout. This type of training is known as total, or full body exercise. Many beginners adopt this method of training because it allows them to quickly build a strong base. Total body exercise works best with circuit training, a type of resistance training that also functions as conditioning.
Step 1
Build a total body exercise routine by selecting six to 10 exercises. Balance these exercises between upper body, lower body and abdominal movements. A nice balance of nine exercises would include three upper body movements, three lower body movements and three abdominal movements. Choose any exercises you like--don't restrict yourself. Mix in barbell, dumbbell and bodyweight exercises.
Step 2
Set up your circuit by putting the selected exercises into a sensible sequence. Using the model of three upper, three lower and three abdominal, separate them to give each muscle group optimal rest. An easy way to accomplish this is to use a sequence of upper, lower, abdominal. This ensures that each muscle group will operate under fatigue, but not so much to greatly hinder your performance.
Step 3
Perform each of these exercises back to back. Start with 10 repetitions per exercise. There should be no rest between sets other than the time it takes to move from one exercise to the next. This structure keeps your muscles fatigued and your heart rate up. After completing the entire circuit, take a short break of one to three minutes. Repeat the circuit two more times.
Step 4
Schedule your total body training no more than three times per week. Allow yourself at least 48 hours of recovery between workouts to reduce the chances of overtraining. As you become accustomed to this type of training, begin rotating in new exercises.
Tips and Warnings
- After a few workouts, increase or decrease repetitions as you see fit. Lower reps target strength, while higher reps focus on endurance.
- If you're new to weight training, be sure to have someone instruct you on technique for the exercises you will be performing. Failure to do this may lead to unnecessary injury.
Things You'll Need
- Gym access
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