Starting a Healthier Lifestyle
Monday begins step 1 to a healthier lifestyle, and I’ve decided to share with you all the exercise plan that I have created. After doing some research on the internet, I’ve combined my past experience working out with the intelligence of AI (Copilot) to create a 7-day full body workout plan. I then used Chat GPT (OpenAI) to turn the workout plan into a markdown file so that I could blog it with you all.
Why Full Body?
Full-body workouts provide a comprehensive approach to fitness, offering numerous benefits such as time efficiency, balanced muscle development, increased caloric burn, and improved functional fitness. They are versatile and effective for a wide range of fitness goals, making them a great option for anyone looking to improve their overall health and fitness.
Incorporating compound movements into your full-body workouts maximizes efficiency, functional strength, and overall muscle development. They offer numerous benefits that are not achievable through isolation exercises alone, making them a cornerstone of effective strength training programs.
The 7 Movements in Full Body Workouts
In full-body workouts, seven fundamental movements are essential for achieving balanced muscle development and functional fitness. These movements are based on basic human movement patterns and are crucial for creating a well-rounded exercise routine.
The first movement, the squat, involves bending at the knees and hips to lower the body and then standing back up, targeting the quadriceps, hamstrings, glutes, and core. The hinge movement, where the hips act as the primary pivot point with minimal knee bending, primarily engages the hamstrings, glutes, lower back, and core.
The push movement includes any exercise where you push weight or resistance away from your body, focusing on the chest, shoulders, and triceps. Conversely, the pull movement involves pulling weight or resistance towards your body, targeting the back, biceps, and forearms. The lunge is a unilateral lower body movement where one leg steps forward, backward, or to the side, and the body lowers down, working the quadriceps, hamstrings, glutes, and calves.
Rotation movements, which involve twisting or rotating the torso, primarily engage the obliques and core, often including the hips and shoulders as well. Lastly, gait movements encompass walking, running, or carrying weight while moving, emphasizing the full body, particularly the legs, core, and shoulders. Incorporating these seven fundamental movements into your workout routine ensures comprehensive muscle engagement and enhances functional fitness, promoting overall strength, stability, and physical performance.
Why HIIT Cardio?
High-Intensity Interval Training (HIIT) is often superior to regular cardio for several reasons:
1. Efficiency
- Time-Saving: HIIT workouts are shorter, typically 20-30 minutes, providing significant benefits in less time.
2. Caloric Burn
- Afterburn Effect: HIIT increases post-exercise calorie burn (EPOC), leading to higher overall caloric expenditure.
3. Cardiovascular Health
- Heart Health: HIIT improves cardiovascular fitness and oxygen efficiency more effectively than steady-state cardio.
4. Muscle Retention
- Muscle Maintenance: HIIT helps maintain and build muscle mass, unlike regular cardio, which can lead to muscle loss.
5. Versatility
- Variety: HIIT includes diverse exercises, preventing boredom and targeting different muscle groups. It’s easily scalable for all fitness levels.
6. Metabolic Health
- Insulin Sensitivity: HIIT improves insulin sensitivity and reduces visceral fat, enhancing metabolic health.
7. Mental Health
- Mood Improvement: The intensity of HIIT releases endorphins, improving mood and reducing anxiety and depression.
In summary, HIIT provides greater efficiency, increased caloric burn, improved cardiovascular and metabolic health, better muscle retention, and enhanced mental well-being compared to regular cardio.
FULL-BODY WEIGHT TRAINING WORKOUT (Days 1, 3, & 5)
Full-Body Functional Physique Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press (push) | 3 | 8-10 |
| Barbell Bentover Row (pull) | 3 | 8-10 |
| Barbell Squat (squat) | 3 | 8-10 |
| Hex-bar Deadlift (hinge) | 3 | 8-10 |
| Dumbbell Lunge (lunge) | 3 | 8-10 |
| Kettlebell Farmer’s Carry (gait) | 3 | 8-10 |
| Cable Wood Chop (twist) | 3 | 8-10 |
Full-Body Functional Physique Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Overhead Press (push) | 3 | 8-10 |
| Wide-grip Pullup (pull) | 3 | 8-10 |
| Goblet Squat (squat) | 3 | 8-10 |
| Dumbbell Stiff-leg Deadlift (hinge) | 3 | 8-10 |
| Kettlebell Stepup (lunge) | 3 | 8-10 |
| Bear Crawl (gait) | 3 | 8-10 |
| Lateral Medicine Ball Throw (standing laterally) | 3 | 8-10 |
HIIT CARDIO WORKOUT (Days 2 & 4)
Certainly! Let’s create a beginner-friendly 30-minute HIIT treadmill workout that combines sprints and recovery jogs. This routine will boost your metabolism, improve endurance, and elevate your heart rate. Here’s the plan:
Warm-Up (First 10 minutes)
- Set the treadmill to a comfortable 4.5 to 5 mph pace.
- Gently awaken your muscles—this isn’t an all-out sprint.
- Think of it as the foundation for safe and effective training.
First Sprint (10:00 to 11:00)
- Crank up the treadmill speed to 7 mph.
- Add a 2% incline.
- Maintain good form: straight back, head high, engage your core.
Recovery (11:00 to 13:00)
- Slow down to a comfortable pace.
- Take deep breaths.
- Allow your heart rate to gradually return to its resting state.
Repeat the sprint-recovery cycle as desired. Adjust speeds and inclines based on your comfort level. Enjoy your treadmill adventure! 🏃♂️💨🔥
HIIT CARDIO BIKE TRAINING (Days 6 & 7)
20-Minute Beginner HIIT Bike Workout
- Warm-Up (5 minutes): Pedal at an easy pace to prepare your muscles.
- Intervals (10 rounds):
- 30 seconds: Intense cycling (high resistance, aiming for zone 5 effort).
- 30 seconds: Active recovery (pedal at an easy pace, zone 1).
- Cool Down (5 minutes): Gradually reduce your intensity and stretch afterward.
OR
30-Minute Indoor Cycling HIIT
- Warm-Up (5 minutes): Start with light pedaling.
- Intervals (8 rounds):
- 30 seconds: Maximum effort (zone 5).
- Varied Recovery Times: Alternate between 30 seconds (zone 1) and 60 seconds (zone 2) recovery.
- Cool Down (5 minutes): Slow down and stretch.
Remember to adjust the resistance and speed based on your fitness level. HIIT is efficient and effective, so give it your all! 🚴♂️🔥
FULL-BODY BODYWEIGHT TRAINING (7 Days)
Day 1: Full Body HIIT
- Burpees
- Push-Ups
- Jump Squats
- Plank with Shoulder Taps
- Mountain Climbers
- Alternating Reverse Lunges
- Crunches
- Plank Jacks
Complete each exercise within 40-45 seconds, aiming for maximum reps, and take 20-30 seconds of rest between sets.
Day 2: Full Body HIIT Circuit (30 minutes)
Perform each exercise for 40-45 seconds with maximum reps, followed by 20-30 seconds of rest. Complete 3 rounds:
- High Knees
- Pull-Ups (if available)
- Tuck Jumps
- Plank to Push-Up
- Skater Hops
- Plank with Hip Dips
- Flutter Kicks
- Chin-Ups (if available)
Day 3: Full Body HIIT
Similar to Day 1, follow the same structure.
Day 4: Full Body HIIT Circuit (30 minutes)
Repeat the circuit from Day 2.
Day 5: Active Recovery (Bike Exercise)
Enjoy a leisurely bike ride to promote recovery and enhance cardiovascular health. Adjust the duration based on your preference.
Weekends (Days 6 and 7)
Continue with bike exercises or any other low-impact activity you enjoy.
Remember to warm up before each workout and cool down afterward. Hydrate well and listen to your body. Feel free to modify exercises or add variations as needed.