Free Total Body
Workouts and Routines for quick, complete & Full body training.
These Exercise Routines take less time and provide total body stimulation.
Choose from 2 and 3 day workouts to build muscle and lose weight faster. If
you are a Beginner Weight Trainer or just plain short on time then Total
Body Exercises are better option than Isolated ones.
2 Ways to train your full
There are 2 simple
ways to perform a full body workout in one session. One way is to add a
total body exercise to your existing workouts. The second is to do whole
body training 2-3 time a week called Circuit Training instead of Split
Training. I will cover both these options in detail below.
Top 2 Total Body Exercises
Exercises trains your major muscle groups in full and are best in terms of
returns. These Exercises train both the upper and lower body together. Two
best exercises are
1)Clean N Press
This exercise is
performed using a bar held in overhand grip.
Grips-- Hands are positioned shoulder
1. Hold a
barbell in squat position with an overhand grip.
2. Now using the
legs lift the bar with arms straight up to shoulder height. At this point
you are at the starting position of shoulder press exercise. This is the
3. Now press the
weight overhead, then bring it back to midpoint position.
4. Just reverse
the cleaning movement and get the weight back on the floor.
2) Push Press
1. Stand straight holding a barbell at
2. Bend your knees and press the bar with the
leg muscle strength. This small cheating movement will help lift
additional weight than normal shoulder presses.
3. Now lower the bar and repeat.
Although Deadlifts and Squats do
not entirely qualify as whole body, you will do great with them too. Make
sure you do these exercises every week at least once.
If you are new to
training then wait for 2 weeks before you add these two exercises as they
require greater co-ordination and strength. You can do Stretching and Cardio
for these two weeks and train with empty bars. Remember correct execution
technique is the key. With better form and quality reps will come better
I don't want you
to fail so I have written a lot of beginner articles in the Weight Training
Basics section on correct exercise technique, exercise selection, proper
grips and warm up & cool down exercises. Please use them. You will be light
years ahead of your partners.
Total Body Training - 2-3 times a week
Here you will be
training your whole body in one workout, take a 2-3 days break and repeat
the workout. You can change a few exercises each workout. This routine is
excellent for beginners or busy people as it provides excellent benefits for
very minimal investment of time. I started with this routine and then went
on to do split training as I became Advanced Trainer, thanks to my busy
Also please read
the article on Split Training to see if its for you.
Sample Full Body Workouts
Frequency - Twice
weekly is the best.
Duration - 20-35 minutes
Sets - One set each.
Rest - 30 seconds
Reps - 8-12
1. You need to perform one exercise, rest 30s and then immediately move on
to next. In this way you complete one circuit. If at the end of first
circuit you feel enough energy then you can perform another circuit.
2. The Exercise descriptions are available below
Workout at Gym - Workout # 1
Barbell Biceps Curl
Triceps Press downs
Full Body Workout at Home - Workout # 2
If you have
dumbbells you can add -
dumbbell shoulder press,dumbbell chest press, biceps curls and triceps extensions also.
I have covered
Circuit Training Workout and more information on Circuit Training methods
P.S. - Another very useful way to train full body is via Cross Training.
Since no single exercise can train for strength, cardio and flexibility at
once, Cross Training is an excellent option for total fitness. Cross
Training helps muscle and body balance, avoids workout boredom and provides