HomeFITNESSHow to do the perfect full-body workout - Fit Bottom Girls

How to do the perfect full-body workout – Fit Bottom Girls

Do a search for “full body workout” on the interwebs and you’ll find tons of suggestions.

Many of them require equipment… or complicated rep plans… or take a lot of time.

And, I don’t know about you, but one thing I don’t Needs in my life are just one more cumbersome thing to do or figure out. I just want to pop on some fun tunes (which, here are some good workout playlist suggestions if you need them!), move my body, and happily work my sweat on.

who feels me

So, in times like these, I follow a very simple formula for a complete full body workout. And, today I am sharing it with you!

Here are a few reasons why this formula is one of my go-tos:

  • it’s simple and easy to remember
  • You can use whatever equipment you have (or don’t have)
  • You can do it at home or in the gym
  • You can choose the moves you like the most (or the ones you want to work on)
  • It can be long or short as per your requirement
  • You can do this with a friend or partner – or on your own
  • It hits your upper body, lower body and your core – plus, cardio!
  • It goes by quickly and is fun (it’ll be fun to do!).

Winner, winner, right?! Now let’s move on to creating a complete full body workout for you.

You can create your own complete full body workout by following a simple formula:

  • 1 minute cardio
  • 1 minute upper body
  • 1 minute lower body
  • 1 minute cardio
  • 1 minute plank/core

Cardio: Cardio can be anything, from jumping jacks to running, marching, biking or rowing — anything to get your heart rate up. (And, you can do the same cardio move twice, or choose two different ones.)

Upper-Body Moves: Upper-body moves may include traditional dumbbell moves such as push presses, bicep curls or bent-over rows, or it may simply be push-ups (at a wall, on your knees or your toes) or tricep dips from a chair. Can

Lower-Body Moves: Lower-body moves can be weights or bodyweight-only lunges, squats, hip bridges, deadlifts, wall sits, etc. Anything that challenges your lower half!

Plank / Core: For the core, a basic plank (on toes or knees) is great to try for exactly one minute, but you can also try crunches, sit-ups, V-ups, flutter kicks, or reverse crunches. . you do, boo

All together, that formula gives you five minutes of a full-body workout that both increases strength And Increases your heart rate. Just repeat for as many rounds as you want.

Again, you choose the moves and how many rounds you do so it’s completely customizable to you.

Two women sitting with a formula for a full body workout

Need some ideas of what this would look like in real life? Here are three of my favorite workouts using the formula above.

bodyweight dance party workout

This is my no. 1 go-to. No equipment required.

  • dance 1 minute
  • do 1 minute push-ups
  • 1 minute air squats
  • 1 minute jumping jack
  • 1 minute plank

dumbbell workout

It uses dumbbells for strength work.

  • 1 minute running
  • 1 minute push press
  • 1 minute lunge holding a dumbbell
  • 1 minute running
  • 1 minute v-up

all equipment workout

And, this is one I love to do in my garage gym.

  • 1 minute rowing
  • 1 minute pull-ups
  • 1 minute deadlifts
  • 1 minute rowing
  • 1 minute plank with my feet in my TRX

See? No hassle; Fitness only. What will be your first workout using this formula? Let me know in the comments! -Jane

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