By Adam Hunsaker
As a full time trainer, I see all types of clients with all kinds of schedules. I’ve found that some of my clients don’t have the 90-180 minutes that a select few individuals have for the gym. Numerous responsibilities or just general fatigue from a hectic work day keep them from enjoying that luxury. And I completely get it.
Knowing that, I’ve created this full-body workout to help you get in and out of the gym in one-hour flat. I’ve also included some warm-up guidance that should keep you injury free.
We attack this full body workout from the bottom up, starting with the largest muscle groups first and hitting the finishing details immediately after.
How often should I perform this workout?
This workout will be extremely effective if done 2-3 times per week, depending on how fast you recover. The major factors that affect recovery are nutrition, sleep, individual ability levels - as well as the parameters of a training program (volume, frequency, and intensity) and how they are implemented on an individual basis.
The workout is just as effective for both male and female trainees and needs no deviations or accommodations based on sex whatsoever. Deviations can be made, however, if the gym is busy, or if you’re unable to correctly perform the movement(s).
What’s the difference between full-body and split training?
It wouldn’t be correct to say a full-body workout is less effective than a split training routine (ie. one body part a day). It’s simply a matter of available time. If you can only make it to the gym 2-3 days a week, you’ll need to develop an efficient routine that fits your schedule. Wouldn’t it make sense to commit yourself to a routine you can actually complete rather than setting yourself up for failure with a split body routine that takes more time than you have?
Someone with more time looking for a larger approach to their training may consider using a split training routine that hits different groups every workout in a scheduled rotation. As with any exercise routine, you'll want to allow a period of weeks with good compliance/adherence to notice results. I highly recommend pairing solid nutrition with this for maximum benefits as well as adequate sleep every day. Don't neglect drinking a ton of water daily as well (minimum 1 oz. per/lb. of bodyweight).
Feel free to shift these days as your schedule dictates. Just be sure to preserve the rest day intervals in between each workout.
Sunday : Full body workout
Monday : Rest day or cardio/conditioning/mobility
Tuesday : Full body workout
Wednesday : Rest day or cardio/conditioning/mobility
Thursday : Rest day or or cardio/conditioning/mobility
Friday : Full body workout
Saturday : Off
Warm-Up Routine (done prior to workout for 10 min. )
Here are some videos for your reference if you are not familiar with these exercises.