Full Body Workout Routine
After you have completed the core training program, you can now advance to the full-body workout routine that is displayed below. These exercises are the fundamentals and stepping stones for more advanced exercises within the future. If you work hard at it, you’ll see noticeable results in a matter of weeks. Remember, your results are dependent on your hard work ethic, and no one else.
Directions: Do the following workout 3 times a week, with atleast one day of rest in between. So if you plan to start on a Monday, you will want to rest on Tuesday and begin again on Wednesday. Then rest on Thursday and begin the next workout on Friday. And after the 3rd workout of the week, rest for the next 2 days and then begin the next week’s workout routine. So if you’re on a M-W-F schedule, you have the whole weekend off. Good to know right? Hehe. The workout is based on a progressive approach and is a stepping stone for further advanced forms of body weight training. Also, keep the rest period in between each set within 1-2 minutes each
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Full-Body Workout Week 1 |
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| Exercise | Sets | Reps |
| Push-ups | 2 | 5 |
| Chair Dips | 2 | 5 |
| Lunges | 2 | 10 |
| Squats | 2 | 10 |
| Sit-ups | 2 | 5 |
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Full-Body Workout Week 2 |
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| Exercise | Sets | Reps |
| Push-ups | 3 | 5 to 10 |
| Chair Dips | 3 | 5 to 10 |
| Lunges | 3 | 10 to 15 |
| Squats | 3 | 10 to 15 |
| Sit-ups | 3 | 5 to 10 |
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Full-Body Workout Week 3 |
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| Exercise | Sets | Reps |
| Push-ups | 2 | 10 to 15 |
| Chair Dips | 2 | 10 to 15 |
| Lunges | 2 | 15 |
| Squats | 2 | 15 |
| Sit-ups | 2 | 10 |
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Full-Body Workout Week 4 |
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| Exercise | Sets | Reps |
| Push-ups | 3 | 15-20 |
| Chair Dips | 3 | 15-20 |
| Lunges | 3 | 15-20 |
| Squats | 3 | 15-20 |
| Sit-ups | 3 | 15 |
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Full-Body Workout Week 5 |
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| Exercise | Sets | Reps |
| Push-ups | 3 | 20 |
| Chair Dips | 3 | 20 |
| Lunges | 3 | 20 |
| Squats | 3 | 20 |
| Sit-ups | 3 | 15-20 |
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Full-Body Workout Week 6 |
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| Exercise | Sets | Reps |
| Push-ups | 4 | 25 |
| Chair Dips | 4 | 20 |
| Lunges | 4 | 20 |
| Squats | 4 | 20 |
| Sit-ups | 3 | 25 |
