An all-body workout for men should be effective at developing all five of the components of fitness, which include cardiorespiratory health, muscle strength, muscle endurance, flexibility and body composition. Men can improve all of these areas by incorporating a circuit training structure to their workout. Circuit training will allow you to incorporate all of the exercises and develop all of the components of fitness successfully.
Components
Cardiorespiratory health is improved when your workout keeps your heart rate elevated into its target heart rate range, which is 60 percent to 80 percent of your maximum heart rate. Strength training improves both muscle strength and muscle endurance. Adding stretching to the end of your workout when your body is still warm will effectively improve your flexibility. Completing your workouts on a regular basis will cause you to burn enough calories in order to lose body fat and thus improve your body composition.
Muscle Groups and Exercises
An all-body workout can develop all of the major muscle groups, including the chest, shoulders, back, biceps, triceps, glutes, quadriceps, hamstrings, calves and abdominals. To develop the chest, you'll complete push-ups. Shoulder presses will target your shoulders. Pull-ups, or lat pulldowns for those who don't yet possess enough strength, develop the back. Biceps curls isolate the biceps and overhead triceps extension will get the triceps. Squats will effectively work both the glutes and quadriceps. Dead lifts improve hamstring strength. Although your calves also are involved in squats, completing calf raises will target them more directly. Abdominal crunches and planks will develop your abdominals.
Work Out
Begin with a five-minute warm-up, consisting of a quarter mile jog and light stretching, in order to prepare your body for activity. Complete a circuit of four exercises, including a minute of jump rope, and then a set of 10 to 15 each of push-ups, pull-ups and squats. Move from one exercise immediately to the next. Take a minute rest, then complete another circuit of four exercises, this time completing a minute of jump rope, and then a set each of shoulder presses, biceps curls, dead lifts and abdominal crunches. Rest one minute before jumping rope another minute, then complete a set of biceps curls, overhead triceps extension, calf raises and planks. Rest one minute and then complete the entire workout one more time through.
Training Frequency
Your muscles require at least 48 hours of rest in between strength training sessions, so your all-body workout can be completed every other day, such as on Mondays, Wednesdays and Fridays, or Tuesdays, Thursdays and Saturdays. If you're looking to work out more times per week, you can change your strength training exercises so that after each jump rope activity, you're doing only lower body strength exercises on Mondays, Wednesdays and Fridays, and completing only upper body exercises on Tuesdays, Thursdays and Saturdays. This will allow you to work out more frequently, but still provide your muscles with adequate rest.
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