Standard Workout Routine to hit all body parts
So here is a full body, fat burning, muscle building workout routine for the gym. If you do this right, you’re in and out in 30-35 minutes. Workouts don’t need to be long, time-consuming affairs. The trick is to keep moving. Old wisdom said to rest 90 seconds between exercises or sets. New science shows that resting for only 10-15 seconds between exercises is best. It keeps the heart rate up and conditions your body to burn fat long after your session is complete.
Here we go:
- Jumping jacks for 1 minute – 30 seconds if I ran to the gym
- Weighted V Twists – grab a dumbbell of at least 10 lbs, sit down holding the weight at your chest with both hands ( a kettle bell works great for this), raise your legs with knees bent until your feet are about 10″ off the ground, then start twisting at the waist from side to side. Get as many as you can in 20 seconds.
- Kettle bell swings. Grab the kettle bell in both hands and stand with feet a bit wider than shoulder width. Swing weight back through your legs as you bend forward. Explode back up and swing the weight up with straight arms until it’s just past eye level. Repeat, keeping the swinging motion going for 10-12 reps.
- Lunges – (weighted or not) – standing with feet shoulder width, step forward a bit longer than your normal stride and sink down until your forward leg is about 90 degrees at the knee. Step back and repeat with other leg. Two legs is one rep. 10-12 reps. If you use weights, start with 10 lb dumbbells in each hand.
- Goblet squats – holding either a kettle bell or dumbbell close to your chest with both hands, squat down, being sure to keep your butt back. 10-15 reps.
- One armed rows – grab a dumbbell and a flat bench. Kneel on the bench lengthwise with one knee and your hand on the bench, arm straight so that your back is roughly parallel to the floor. Grab the weight in the outside hand, hanging down near the floor, and pull it up to your side. 10 reps and then switch sides.
- Standing Dumbbell Overhead Press – stand with feet shoulder width. With dumbbell in each hand, bring up to shoulders with palms facing out. Press up. 10 reps
- Kettlebell Xs – Grab one kettlebell that you can press overhead without much strain. Stand with feet shoulder width apart, holding the kettlebell in one hand. Start by twisting across the front of your body and touching the weight to the floor just outside your opposite foot. Bend your knees slightly for this. Then quickly snatch the weight back up across your body until you’ve fully extended that arm up and out at about a 45 degree angle overhead. There should be roughly a straight line from where you touched it on the floor to where you hold it up, that goes through your bellybutton. That’s one part of the X. do 10-12 reps and then switch hands.
- Dumbbell curls – grab two dumbbells and hold at your sides with palms facing forward. Curl the weights up, bending your arms at the elbow, until the weights are at your shoulders. 10-12 reps.
And that’s it. Do these, cool down for a few minutes, and get out. Do this, or variations of this every other day, with something aerobic in between. Take a rest day about every 5th day.