Beginners Guide To Building The Perfect Total Body Workout

​Do you even lift?  

You do?  High five!  This blog post probably isn't for you.  
Carry on!  

If you don't, it's never too late to start!  I'm serious!  I've had clients who started strength training in their 60's and 70's!  

The benefits of adding in as few as three days of
strength training to your fitness routine include:

• Improved bone density
• Increased daily caloric burn
• Prevention of muscle loss
• Improves balance and coordination 
• Increased strength
• Improved mood
• Overall badassery

With all of these benefits why would you NOT lift?

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Are you concerned you're going to bulk up and look like a body builder?  

You won't!  Body builders spend years training, following strict, specialized dieting, and for some, a good amount of supplementation to reach body building status.  For most strength training builds lean muscle while aiding fat loss so that you are able slide into your favorite jeans with a little more ease.  

Do you find that you are uncomfortable in the gym?  

I understand that feeling as I have been there myself!  The gym can be an intimidating place for a newcomer.  If you're feeling overwhelmed it might be a great idea to hire a trainer to help get you acclimated with the equipment, assist with form and exercise knowledge, and to create a workout plan so you know exactly what you're doing and doing what is best for you, and your goals.  Still not comfortable?  No worries!  You can train in the comfort of your own home and get great results with body weight workouts or a few pieces of inexpensive equipment!

Did you hear somewhere that a woman shouldn't lift more than 10 lbs?  

Psssshhhh... We all know that most of you have purses, children, and groceries that weigh more than that!  Wouldn't it be great if you could handle all of those at the same time without breaking a sweat?  I assure you, the answer is YES!  

So where do you start?  

If you are new to training I recommend starting with total body workouts that focus on compound movements, or movements that utilize more than one joint.  This type of training will help you to build muscle and burn fat.  

What does an ideal total body workout include?  

You want to hit the basics:

• Squat - Quad dominant exercises such as a goblet squat, front squat, back squat, etc.
• Hinge -  Hamstring or posterior chain dominant exercises such as a dead lift, bridge, kettlebell swing, etc.
• Push - Chest dominant exercise such as a bench press, push-up, overhead press, chest fly etc.  
• Pull - Back dominant exercises including row, pull-up, face pull, back fly, etc.
• Core Stabilization - Core stabilization exercises or anti-rotation exercises such as plank, side plank, Palloff press, wood chop etc.  

You can create a great full body workout using as few as three or up to all 5 of these movement patterns. 

Here are a couple of sample workouts to get you moving!  

Be sure to warm up before you begin any strength training workout with some light cardio or dynamic stretching to prepare your muscles and prevent injury! 

Beginners Body Weight Home Workout

Body weight squat - 15 reps
Push Up - 10 reps
Glute Bridge - 15 reps
Plank Hold - up to 60 seconds 

Repeat Circuit 3-4 X's

Total Body Gym Workout

* Use best weight to complete specified number of reps with good form
** Rest as needed between exercises, but move through the circuit as quickly as possible

Cable Row - 8-12 reps
Goblet Squat - 8-12 reps
Dumbbell Chest Press - 8-12 reps
Barbell Romanian Dead Lift - 8-12 reps
Cable Wood Chop - 10 reps per side

Repeat Circuit 3 X's

And there you have it!  You are all set to build your own kick a$$ total body workout!  Vary your exercises throughout the week to cover the various angles (i.e. pull up for vertical pull, row for horizontal pull, back flies for fly) and you will have a well rounded workout program.  

If you're interested in more guidance or a program tailored specifically for your needs and goals be sure to check out my online training options!