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.
Ab workouts, compound exercises and perhaps a few isolation exercises will be the components of your weight training.
The way you should do it is to create two different workouts, a workout A and a workout B that you alternate between.
The first workout may concern exercises to stabilize your core and pushing. Workout B could focus on pulling and a core rotational exercise. 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).
Use a weight that is heavy enough and which works you to failure by the time you reach the 15th rep. 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.
Circuit training for a full body workout would require a nonstop exercise routine done one after another.
We recommend doing four circuits of 8 to 10 reps per exercises. 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.
When doing timed circuits for full body workouts, form is a very important aspect; you must also focus on increasing the number of your reps for every exercise. take a 30 second rest between circuits.
The same with the weight training phase, you will want to put in as much work with the cardio workout.
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.
Speed training is another effective cardio strategy wherein one chooses a course that is half of what they can normally do in a 30-minute pacing, the course should be covered as fast as you possible can. Your goal will be to maintain the distance but always strive to beat your time, even by just a few seconds.
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.