Full-body workout includes exercises that affect many body points. Maximum muscle contraction combined with heavier weights gives a full recovery and basis for further intense workout. Two-three times a week, 1 hour sessions.
You do one exercise of each muscle group, 2-4 sets of 10-12 repetitions. Use the days between two workouts as an additional cardio training. Large quantities of glycogene are used as a fuel throughout the workout so it’s important to be recompensed immediately. It’s crucial to change the order of the exercises when you feel that it goes too smoothly.
Day 1: chest, shoulders, back, biceps, triceps, abs, legs, calves
Day 2: rest
Day 3: legs, calves, back, abs, shoulders, chest, biceps, triceps
Day 4: rest
Day 5: back, chest, legs, triceps, biceps, calves, shoulders, abs
Day 6: rest
Day 7: rest
Famous personal trainer, Tracey Mallett recommends females to do 4 exercises to activate all the muscles and they serve as a full-body workout. They should be done 3 times a week.
Ballet lifting: Stand by a chair keeping your heels together and with your toes stretched out forming a V shape. Keep your right hand on the chair and your left on the hip. Lift on your toes slowly, but as much as you can. Stand like that for 3 seconds and then go back to where you began. Do 10-15 repetitions.
Rowing: Take small weights and lift them in front of you in shoulder height with your palms facing down. Step forward with your right leg, bend your knees and bend forward. Pull the weights toward the waist turning the palms toward your body. Go back to the starting position and repeat it all 10-15 times.
T-Bend: Put your forearms on the back of a chair with the elbows facing outwards and rest your head on your hands. Lift your left leg behind your at hip height with your right knee bent. Slowly bend your left knee, bringing together the heel with the booty. Return to the starting position. Do 10-15 repetitions.
The Windmill: Stand with your legs apart at hip distance. Hold weights in both of your hands and place them in front of you. Mildly bend your knees and let your palms face each other. Lean forward, turn right and lift your hand. Return to the starting position. Repeat it all on your left and then do 20 alternating repetitions.