A full body workout should contain exercise moves that work your upper body, such as chest, back, shoulders, biceps and triceps, and your lower body -- thighs, calves and your abs. You can do a full body workout in one day or split the workout to two days.
Cardio Warmup
Cardio exercise is important to warm up your muscles for the weight training workout. Start with a five- to 10-minute cardio workout. Good exercises are running or walking on the treadmill, bicycling, using the elliptical, or just running in place or using a jump rope. Do weight training exercises afterward, 10 to 20 repetitions and three sets of each exercise.
Upper Body Exercises
Start with a bench press to work the muscles in your chest and arms. Lie on a bench holding dumbbells at chest level. Push up until your arms are straight. Continue with a cable pulldown exercise that works the muscles in your back, shoulders and arms. Sit on the bench and grasp the bar with wide grip. Pull the bar down to your chest. Return by extending your arms and shoulders. Do a shoulder press to work the muscles in your shoulders and arms. Sit on a bench and hold dumbbells at shoulder level. Push up until your arms are straight. Work your biceps and triceps by doing curls using dumbbells or cable machine.
Lower Body Exercises
Start your lower body exercises with leg presses. Pick the weights and sit on the machine with your back on the padded support and feet on the platform. Lower the platform by bending your knees and hips. Push back up using your thighs. Additionally, at the end you can push the platform up with your tiptoes to work the muscles in your calves. Next, do stiff-legged deadlifts that work your legs, hips, and back. Grasp a barbell and stand straight, feet shoulder-width apart. Lower the barbell toward your feet by bending from the hip while keeping your arms and back straight. Pull back up by extending your hips until you are standing upright. Finally, do lunges. Hold dumbbells in your hands and take a step forward with your right leg. Lower your body by bending your right knee and hip until the knee of your left leg almost touches the ground. Push up and repeat with left leg.
Abdominal Muscles
Start with crunches. Lie on the floor and bend your knees. Additionally, you can hold a free weight behind your neck. Lift your upper body until you can feel the contraction of your abdominal muscles. Lower your body back to the floor and repeat. Next, do a side bend. Stand straight with your feet shoulder-width apart. Hold a dumbbell on your right hand with your arms straight. Bend your waist to your right by lowering the dumbbell below your knee. Return up and repeat the movement 20 times. Switch the dumbbell to your left hand and repeat the exercise.
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