Effective Full Body Workout: Strength and Conditioning
Workout A
Part 1: Lower Body
Exercise 1. Barbell Deadlift
*Do 5 reps on week 1; 4 reps on week 2; 3 reps on week 3. Then repeat this cycle for 4 to 6. Each time you lower the reps, make sure you increase the weight.
*On the final rep of each set, hold the top position of the deadlift for 10 seconds. Be sure to keep your shoulders and rib cage pulled down, crunch your abs, and clench your glutes.
Exercise 2. Bodyweight Box Squat Jump
*Do 10 reps
Exercise 3. Band Lateral Walk
*Do 10 reps each direction
*You can also use a smaller band by placing it just below your knees.
The Lower Body Finisher: 20-Rep Goblet Squat Challenge
Using a heavy dumbbell that’s between 50 and 100 pounds, perform a total of 20 reps of the goblet squat in however many sets you need. Rest only 10 to 20 seconds between sets, ideally while holding the weight in the top position of the exercise (for an extra core challenge). Once you can do 20 reps in 3 sets or less, bump the weight up by 5 pounds.
Part 2: Upper Body
Exercise 1. Chinup
*Do 5 reps on week 1; 4 reps on week 2; 3 reps on week 3. Then repeat this cycle for 4 to 6. Each time you lower the reps, make sure you increase the weight by wearing a weight vest, hanging a weight plate or kettlebell around your waist (with a dipping belt), or holding a dumbbell between your legs. If none of those options are available, simply bring your hands closer together until they are touching.
*On the final rep of each set, hold the top position of the chinup for 10 seconds. Be sure to keep your shoulders and rib cage pulled down, crunch your abs, and clench your glutes.
Exercise 2. Explosive Pushup
*Do 10 reps
*If this is too hard, position your hands on a sturdy elevated surface, like bench or step, and perform the same movement.
Exercise 3. Feet-Elevated Side Plank Hold
*Hold for 30 seconds each side
*To make it harder, extend your top arm—so that it’s straight above your body—while holding a dumbbell in it.
The Upper Body Finisher: Triple Set Inverted Rows
Perform as many inverted rows as you can, and keep track of your reps. Then rest 20 seconds. Now repeat until you’ve performed 3 sets. Add up all your reps. That’s the number to beat the next time you do this workout.
Workout B
Part 1: Lower Body
Exercise 1. Shoulders-Elevated Barbell Hip Thrust
*Do 10 reps on week 1; 8 reps on week 2; 6 reps on week 3. Then repeat this cycle for 4 to 6. Each time you lower the reps, make sure you increase the weight.
*On the final rep of each set, hold the top position of the hip thrust for 10 seconds. Be sure to keep your shoulders and rib cage pulled down, crunch your abs, and clench your glutes.
Exercise 2. Dumbbell Walking Lunge
Do 5 reps each leg
Exercise 3. Band-Resisted Skater Jump
5 reps each side
The Lower Body Finisher: 50-Rep Kettlebell Swing Challenge
Select a kettlebell that challenges you for 15 to 20 reps. Now perform as many sets as you need to reach 50 total reps, taking short 10 to 20 second rest periods between sets. Once you can get 50 reps in 5 sets or less, bump the weight up 5 pounds, or to the next heaviest kettlebell. If you don’t have a kettlebell, you can modify by performing the movement with a dumbbell instead.
Part 2: Upper Body
Exercise 1. Barbell Push Press
*Do 5 reps on week 1; 4 reps on week 2; 3 reps on week 3. Then repeat this cycle for 4 to 6. Each time you lower the reps, make sure you increase the weight.
*On the final rep of each set, hold the top position of the barbell push press for 10 seconds. Be sure to keep your shoulders and rib cage pulled down, crunch your abs, and clench your glutes. You can also perform this exercise with a pair of dumbbells.
Exercise 2. Chest-Supported Neutral-Grip Dumbbell Row
Do 10 reps
Exercise 3. Weighted One-Arm Carry
Walk for 30 seconds each side
The Upper Body Finisher: Triple Set Close-Hands Pushup
Perform as many close-hands pushups as you can, and keep track of your reps. Then rest 20 seconds. Now repeat until you’ve performed 3 sets. Add up all your reps. That’s the number to beat the next time you do this workout.