Total body workouts for men are designed to strengthen muscles as well as build stamina. As a result, many total body workouts combine cardiovascular exercises with weight lifting exercises to improve your all around fitness. Total body workouts range from gym-based workouts to outdoor hiking workout routines.
Go-To Workout
This overall workout routine combines explosive movement with muscle building exercises to strengthen your entire body. Start by six individual sets at the bench press. Each set should consist of four repetitions with the maximum amount of weight you can put on the barbell. After six sets, remove the weights and take the barbell to a clear area. Add lighter weights and perform four sets of overhead presses. Each press should consist of no more than eight repetitions. From here, finish off your go-to workout by alternating between a series of dips and pull ups. Perform eight sets of six for each exercise before resting.
Football Body Workout
This total body workout focuses on your leg and arm muscles, developing your speed and quickness as well as your overall muscle tone. Start your workout by performing a basic box squat. According to Men's Fitness, you should perform at least five repetitions before resting. From here, move on to three repetitions of eight Bulgarian split squats. This exercise can be performed by putting your left leg back on a weight bench and bending down with your right leg. Rotate legs before finishing. Round out your full body workout with a series of weighted back extensions paired with dumbbell side bends. Cool down with a 15 minute jog.
20 Minute Total Body Workout
This total body workout is designed to exercise your leg and arm muscles in a short period of time. Start with a five minute sprint on either a treadmill or outdoor track, making sure you are moving as fast as possible for the final minute of the workout. From here, perform 50 crunches before resting for two minutes. Move from this position to four sets of 15 curls. The curls should be performed with light weights, focusing on toning your muscles instead of increasing their size. Finish off the workout with a 10 minute jog, placing weights on both your ankles and wrists to increase the difficulty of the workout.
Whole Body Workout Plan
This workout plan is designed to strengthen your core muscles as well as decrease your overall body fat. Start with a 20 minute run on a treadmill, moving at 65 percent of your maximum speed. From here, perform three sets of 15 leg presses, resting for two minutes after the final press. Perform three sets of 12 lat pull downs, focusing on keeping your arms and shoulders stable throughout the exercise. Finish off the exercise with three sets of 12 barbell curls and three sets of 15 ball crunches.
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