Full body workouts are done six days a week, where it’s three days lifting weights and three days doing cardio workouts; if you have the stamina, you can do the cardio and the weights on the same day – it’s up to you.
When doing the weight training, you want to concentrate the big compound exercises, some ab work and then a few isolation exercises if there is time.
To do it, you should make two sets of workout that you will perform alternately.
The A workout could be a full body workout that focuses on pushing with a core stabilization exercise. Workout B can be concentrated on core rotational exercises and pulling movements. You would put your 20-minute interval training in after your strength training workout A or B, and the total time should be done in not more than 1 hour.
There are a few different strategies for full body workouts you can take for weight training – straight sets, circuit training, and timed circuit training. If you follow the Straight Sets method, you complete all the sets of one exercise before moving to the next (i.e. 4 sets of 15 of Bench Press, before moving to EZ-bar Bicep Curls).
You should use a wieght that will allow you about 15 reps before failure. Be sure to rest at least 60 seconds (but no more than 90 seconds) between sets; this is an ideal time to get some water from the fountain.
Nonstop exercises without any rest in between the sets will comprise your full body circuit training.
Four circuits of 8 to 10 reps per exercise is recommended. You’ll need to rest at least 90 seconds between each circuit. For example, you do 10 dips, then quickly move to 8 reps of Military Press, then move to Leg Presses for 10 reps, and then stopping to rest; that’s one circuit.
Timed Circuit training adds the component of a time frame for completing the circuit; we recommend doing 5 circuits where you look to do as many reps as you can in 60 seconds. You’ll need to use a weight that’s 60% of your one-time max in every exercise.
Timed circuits need crucial attention to form, however, the goal is to squeeze in as much reps for every workout. take a 30 second rest between circuits.
When it comes to doing the Cardio Workout, you need to shake it up as much as you can, just like with the weight-training phase.
For instance, your Cardio Strategy for week one can be running, cycling or rowing for 30 minutes at the fastest, consistent pace that you can maintain from start to finish.
Another Cardio strategy is to do interval training, which is giving it everything you got for 60 seconds, resting for 120 seconds, then back to sprinting for 60. That’s one set. You need to knock out 8 to 10 sets.
Choose a distance that is half of what you can cover for 30 minutes but do the length faster, this is one cardio strategy called speed training. What you want to do is keep the distance the same at each session, but strive to beat your time in each new session… even if it’s only by a second or two.
Part of successfully doing a full-body workout is doing exercises that aren’t pumping iron — the running, the oblique twists, Wood Chopping with a Medicine Ball, Crunches, etc. By incorporating these non-weightlifting exercises into your routine, you increase your functionality, flexibility and strengthen your joints and ligaments to ward off injury in the future when you are playing weekend warrior on the basketball court.
