Build Muscle & Burn Fat With Full Body Workouts
Build Muscle & Burn Fat With Full Body Workouts
With school being back in session your life may have gotten a little more busier than normal. Even if you don’t have kids, it can be hard to carve out time to go to the gym or to get a good home workout in. As someone who enjoys working out and has a busy schedule, I have found that total body workouts have some great benefits.
According to Women’s Health “It’s ideal for those with limited time who still want to see meaningful progress in strength and muscle development.” Some of the benefits of a total body workout include, Allows for ample recovery, Builds strength and muscle mass, No overlap in muscle groups, Focuses on weaker muscles with more intensity. However there are some downsides to this plan ;Typically requires more equipment, May take longer in the gym, Less flexibility.
Listed below is the workout plan that I have been following form Muscle and Strength.
Chadwick Boseman Workout Day 1: Full Body Strength Circuit
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 3-5 | 6-8 |
| 2a. Push Up | 3-5 | 8-15 |
| 2b. Bodyweight Walking Lunge | 3-5 | Distance |
| 2c. Pull Up | 3-5 | 8-15 |
| 2d. Dumbbell Overhead Press | 3-5 | 6-8 |
| 2e. Plank | 3-5 | 20 Secs |
Follow your workout with some light combat training. Working on striking, holds, sprawling, etc would be a great fit on your strength training days.
Chadwick Boseman Workout Day 2: Cardio
Perform 30-45 minutes of steady state cardio aimed to improve the distance traveled during that time frame each week.
Alternatively, you can perform 15 minutes of HIIT cardio (and/or 20 minutes of plyometric drills) if you’re an individual who is short on time.
If you have the ability to, you could also perform combat training on this day instead of cardio. Active sparring would be the best approach on non-strength training days.
Chadwick Boseman Workout Day 3: Full Body Strength Circuit
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bent Over Row | 3-5 | 6-8 |
| 2a. Air Squat | 3-5 | 8-15 |
| 2b. Dip | 3-5 | 8-15 |
| 2c. Chin Up | 3-5 | 8-15 |
| 2d. Push Up | 3-5 | 8-15 |
| 2e. Ab Crunch | 3-5 | 8-15 |
Follow your workout with some light combat training. Working on striking, holds, sprawling, etc would be a great fit on your strength training days.
Chadwick Boseman Workout Day 4: Active Recovery
Be active by performing something you enjoy. Some excellent options are to play a sport, perform yoga and meditation, or even going on a lengthy walk.
You could also perform speed and agility drills if you choose.
Chadwick Boseman Workout Day 5: Full Body Strength Circuit
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 3-5 | 6-8 |
| 2a. Dumbbell Bench Press | 3-5 | 6-8 |
| 2b. Lateral Raise | 3-5 | 8-15 |
| 2c. Step Ups | 3-5 | 8-15 |
| 2d. Band Pull Apart | 3-5 | 8-15 |
| 2e. Leg Raises | 3-5 | 8-15 |
| 3. 10-15 min Freestyle* | – | – |
*Perform exercises and hit what you need to. (i.e. your favorite exercises and/or needed target areas)
Follow your workout with some light combat training. Working on striking, holds, sprawling, etc would be a great fit on your strength training days.
Chadwick Boseman Workout Day 6: Cardio
Perform 30-45 minutes of steady state cardio aimed to improve the distance traveled during that time frame each week.
Alternatively, you can perform 15 minutes of HIIT cardio if you’re an individual who is short on time.
If you have the ability to, you could also perform combat training on this day instead of cardio. Active sparring would be the best approach on non-strength training days.
Chadwick Boseman Workout Day 7: Active Recovery
Be active by performing something you enjoy. Some excellent options are to play a sport, perform yoga and meditation, or even going on a lengthy walk.
You could also perform speed and agility drills if you choose.
Photo Courtesy of Canon, EOS 5D Mark III
Courtesy of Women’s Health & Muscle and Strength
