Full body workout is a training program where we work all muscle groups in our body on the same day.
The most effective program we can recommend for fitness beginners, those who want to lose weight, and those who want to tone up is the Full body workout program.
The goal of Full body workouts, unlike split and other training types which focus on muscle growth, should be to burn fat by engaging the nervous system, maintain fitness, and adapt the nervous system to fitness for beginners.
In Full body workouts, our repetition count should be between 15-20 reps, not 8-12 reps as in split workouts.
We should also adjust our weights so that we can perform 15-20 repetitions. If we feel nothing in our muscles after completing one set, it means the weights need to be increased.
Especially women’s question, which has become an urban legend: “If I lift weights, will my muscles get big?”
First of all, it is almost impossible for a woman’s muscles to grow excessively and become unsightly through natural means.
Since their bodies do not contain sufficient levels of testosterone, growth like that of men should not be expected.
Furthermore, since the Full body workout program is not a hypertrophy workout, it will not cause growth like other training programs.
(You can access detailed explanations of the relevant exercise by clicking on the movement names)
DAY 1
SQUAT / LEGS / 3 SETS / 15-20 REPS
LUNGE / LEGS / 3 SETS / 15 RIGHT-15 LEFT LEG
DUMBBELL PRESS / CHEST / 3 SETS x 15-20 REPS
DUMBBELL FLY / CHEST / 3 SETS x 15-20 REPS
DUMBBELL FRONT RAISE / SHOULDERS / 3 SETS x 15 REPS
DUMBBELL SIDE LATERAL RAISE / SHOULDERS / 3 SETS x 15 REPS
ONE ARM DUMBBELL ROW / BACK / 3 SETS x 15-20 REPS
PULLDOWN / BACK / 3 SETS x 15-20 REPS
DUMBBELL CURL / BICEPS / 4 SETS x 15 REPS
CABLE PUSHDOWN / TRICEPS / 4 SETS x 15 REPS
20 minutes of running should be done at the beginning of the workout. This will increase our body temperature and help with fat burning throughout the workout.
DAY 2
TREADMILL / CARDIO / 20 MINUTES
BICYCLE / CARDIO / 20 MINUTES
ELLIPTICAL / CARDIO / 20 MINUTES
BURPEES – JUMPING JACK – MOUNTAIN CLIMBER – SKIPPING ROPE / HIIT / 4 MINUTES
Perform Burpees, Jumping Jacks, Mountain Climbers, and Skipping Rope for 20 seconds each, then rest for 10 seconds. This will last a total of 4 minutes. These are among the most effective fat-burning exercises.
CRUNCH / ABS / 3 SETS x 15 REPS
LEG RAISE / ABS / 3 SETS x 15 REPS
RUSSIAN TWIST / ABS / 3 SETS x 15 RIGHT-15 LEFT
In our Full body workout program, two different days are designated: one day for full body weight training and one day for cardio.
The recommended full body workout is 4 days a week.
MONDAY: FULL BODY WORKOUT
TUESDAY: CARDIO
WEDNESDAY: REST
THURSDAY: FULL BODY WORKOUT
FRIDAY: CARDIO
SATURDAY-SUNDAY: REST
WHO IS PERSONAL TRAINER MERT YILMAZ?
On this journey to lose weight, increase muscle mass, stay in shape, and be healthy, a coach who will put in as much effort as you is very important.
Let your goals be my goals.
I am studying at Ege University, Faculty of Sports Sciences.
I have certifications in Wellness healthy lifestyle coaching, football coaching, and Pilates.
Countless students have achieved their goals and found happiness on this journey with me.
If you have the time but lack the courage, let’s find that courage together.
Our personal trainer packages;
Consists of 12 lessons per month, and a diet plan is included in the package.
For more detailed information;
instagram: @mertyilmazsporakademi
contact no: +90 530 340 0743
