Effective
Full-Body Workouts

Hello, and welcome back to the Fitness Corner where I discuss various workout options for your health and wellbeing. Last month I discussed the HIIT program that deals with utilizing body weight exercises for a certain period of time.

This month, I’ll discuss and give you a guide to a full body workout using weights at the gym or at home. It is a workout for the chest, back, shoulders, quads, hamstrings, calves, triceps, biceps, and abs. The workout will include three days a week, on Monday, Wednesday, and Friday. Your rest days should be on Tuesday, Thursday, Saturday, and Sunday. It’s not required, but you can add a session of cardio on two of your rest days for at least 20 minutes on the treadmill, walking outside, stationary bike, hiking, etc.

M-W-F Workout

Dumbbell (db) bench pres
3 sets x 8-12 repetitions

Bent over row
3 sets x 8-12 reps

Seated/Standing dumbbell
overhead press
3 sets x 8-12 reps

Standing dumbbell squats
3 sets x 8-12 reps

Standing reverse db lunge (step to the back)
3 sets x 8-12 reps (each leg)

Standing db calf raise
3 sets x 8-12 reps

Seated/Standing overhead db tricep extension
3 sets x 8-12 reps

Standing db bicep curl (palms facing up)
3 sets x 8-12 reps

Straight body planks (push up position hold)
3 sets x 20-30 second hold

As always, with any workout, begin with a warm-up consisting of increasing your pulse rate and getting the blood flowing. This can be accomplished by walking or running in place, jumping jacks, butt kicks, push-ups etc., for at least 2 or 3 minutes. Once the muscles are warm, be sure to stretch them for 15-20 seconds, to prevent injury.
Between each set, stretch the muscle you’re working to help with recovery. Remember this is a basic workout program for any beginner, intermediate, and advanced individual. As you get accustomed to the workout and want to increase intensity, you can add weight, sets, reps, exercises, or stay the same, but with less rest time.
As always, STAY ACTIVE AND BE IN CONTROL OF YOUR MIND, BODY & SOUL.

Paul Passino holds a B.S. in Human Performance & Sport with a minor in Health, Education, and Coaching, complemented by 45 hours in Sports Administration. He brings over two decades of experience teaching P.E., weight training, and coaching.