When it comes to exercise, there is no shortage of routines to choose from. You have split routines, single muscle routines, superset routines and circuit workouts to name a few. If you have a busy schedule, a full body workout might better satisfy your personal needs. To do this type of routine, certain conditions need to be taken into consideration.
Dynamic Stretching
With a full body routine, you activate numerous muscles and joints throughout your body. If you go into a workout of this nature without first loosening up, you run the risk of getting injured. Dynamic stretches, which are performed in motion, reduce the chances of suffering muscle stiffness and tears. Incorporate stretches like alternating toe touches, shoulder shrugs, ankle bounces, arm crossovers, leg swings, high knees and side bends. These stretches also acclimate your body to exercising movement, and they raise your core body temperature.
Muscles in the Body
Your goal with a full body routine is to target all your major muscle groups -- the chest, shoulders, back, arms and legs. In actuality, there are multiple muscles in these areas. The ones you want to zero in on are the pectorals, deltoids, trapezius, latissimus dorsi, triceps, biceps, glutes, quadriceps, hamstrings and calves.
Compound vs. Isolation Exercises
When working all your body parts, you have the option of doing compound or isolation exercises. Compound exercises work more than one muscle at a time, where isolation exercises target only one. This means you can make faster progress by basing your routine around compound exercises. A bench press, for example, works the pecs, deltoids and triceps all at the same time. Compound exercises also allow you to lift more weight which will boost your muscle gains. Aside from bench presses, include exercises like shoulder presses, back rows, triceps dips, twist curls, lunges and deadlifts into your routine. These exercises will target every major muscle group in your body. Instead of using machines, stick with free weights. Since you have to stabilize them during exercises, you will recruit more muscle fiber.
Resistance
The amount of resistance you use is an important factor to take into consideration with your workout. You should use a resistance that will exhaust your muscles within 12 repetitions. Execute three to five sets of each exercise; take 60-second rest breaks between each. If you want to boost your caloric expenditure, shorten your rest breaks. This will keep your heart rate elevated.
Rest Days
Being that you are working all your body parts, it is not wise to work out every day. This will set you up for injury, and it will not allow your muscles time to heal. Take at least one day off between your workouts and make sure to get plenty of sleep every night. If you deprive yourself of sleep, you will have low-energy levels in the weight room, and you will further compromise your muscle development.
