3-Day-a-week Full Body Workout Routine


Best Full Body Workout Routine 3 Days a Week For a Beginner

Check out this 3-day full body workout that helps you train for both! Full body routine three days a week. This schedule using the 3 days a week workout plan for a full body workout to build strength. Full body workout split into 3 days with complete exercise details. Full body workout 3 days a week!

Lets Start a topic 3-Day-a-week Full Body Workout Routine

If you want to start working out, be sure to read this.

Starting with fitness training should be right to ensure that you take care of your body during the workout routine and come up with the right approach.


Below is a summary of all the basics you should know about fitness training as well as some of the best 3 day workouts a week for beginners.


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A purpose


To participate in fitness training you have to come motivated by a purpose.


Your goal may be to lose weight, tone your body, gain muscle, improve health, work on your cardio and more ...


The first question to ask is - what is your goal of the workout?


It is important to set your goal so that you can formulate a training plan that will work best for achieving your objective, but not only.


Your goal is your vision too! This is where the source of energy gives you the power to keep your trainers that day and win the battle against laziness.


3-Day Full Body Workout Routine


The Approach

Getting in shape is a process that takes time and like every process there are steps that you have to go through.

If you are new to workouts then you should start slow.

A common mistake beginners make is to try to go from 0 to 100, thinking that they will become Arnold Schwarzenegger the next morning.

This approach is incorrect for a number of reasons, the main ones being:

1. If your body is not accustomed to exercise, it can react badly to the new excessive routine which can lead to injury and side effects.

2. Whatever you start with too little (especially when it’s not your cup of tea) stops you from enjoying the trip, loses interest and gives up too quickly.

3. You will not become RANA BODY tomorrow morning.

3-Day Full Body Workout Routine


———

As a start you should focus on your workout (learn more about how to do it below) to lose weight, strengthen your body and earn the health benefits that come with exercise.


According to the NHS and all major health institutions, you should do at least 150 minutes of weekly physical activity (moderate intensity).

It is also recommended that each workout be between 30-60 minutes.

You also need to include a combination of both cardio and strengthening your core muscles (back, chest, abdomen, arms, shoulders and legs).

If we take into account the training recommendations of 150 minutes per week, 30-60 minutes per workout session and you want to implement it in the workout plan 3 days a week, your weekly plan includes 3 sessions every 50 minutes Should be.

The sessions mentioned should also be combined with both strength and cardio. And especially if you are a newbie - keep them in moderation.

Muscle group

Also you will want to keep in mind the case of muscle groups. Working on different muscle groups in a workout session is what most fitness experts advise you to practice.

Here are the muscle groups you would like to work on each individual day / session to get the most out of your workout:

1. Cardio, chest, shoulders, biceps, abs.

2. Cardio, back, triceps, abs.

3. Cardio, legs (hips, calves and glutes), abs.

Swimming can be included in every workout as a cardio stage or as a complimentary training to work on your muscles.

 cardio before or after working on your muscles


If your goal is to build muscle, it is recommended to start with cardio. It also helps to warm the body.

If aerobic capacity is your goal then do cardio final.

As a start, you’ll get off to a better start with a few weeks of light workouts to get your body accustomed to the new routine.

Routine

Do your workout days on Monday, Wednesday and Friday.

For the rest of the day, you can take a 30 minute walk regularly and take 1 day (preferably Saturday) to relax completely.

  • How your weekly plan should look like:
  • Sun – Walking – Jogging
  • Mon - Cardio, Chest, Shoulders, Biceps, Abs.
  • Tue - Walking – Jogging
  • Wed - Cardio, Back, Triceps, Abs.
  • Thu - Walking – Jogging
  • Fri - Cardio, Legs (hips, calves, and glutes), abs.
  • Sat – Rest

Each “muscles workout day” should include of course different exercises that we’ll discuss below.

———

Cardio for beginners

Start with day 1 - Monday (first day of training week) 30-40 minutes brisk walking.

And the remaining 2 days (Wednesday, Fri) of running - start by running 10-15 minutes. In the third week make sure you run at least 15 minutes and gradually increase the running time in subsequent weeks until you reach 25-30 minutes after 2-3 months of training.

You can also replace running with swimming or a combination of both. Simultaneously start swimming for 10-15 minutes while running and gradually increase.

Count your laps which should take about 1 minute or less per lap. Remember that swimming also works on your muscles. There, consider this when working out and avoid overweight training.

Muscle workout for beginners

Signing up for a gym membership can be tempting and some people need encouragement or “reason” to start working out.

However, if you’re not working out first and want to save on gym membership fees, bodyweight is a great way to get started.

Bodyweight workout

You can train most of your body muscles by doing pushups, pullups, squats and other bodyweight exercises.

The TRX suspension training system is the most famous fitness strap set, but also the most expensive.

There are some great TRX options for beginners. You can start with one like this.

Workout With Weights

If you want to workout with weight, you will have to buy a few pairs of dumbbells of different weights, depending on your body's current strength and workout plan.

There, if you have the option, a gym membership can be a good solution. This way you can check your endurance and know how much weight to lift.

As a rule of thumb: Lifting heavy weights is for building a small number of representative muscles and lifting a light weight for a large number of representatives is for toning muscles.

For strength - use weights that allow you to do 3-6 reps in 3-4 sets.

To build muscle - use weights that allow you to do 8-12 reps in 3-4 sets.

For muscular toning and stamina - use weights that repeat 15-20 times in 3-5 sets.

There are many exercises you can do for each part of the body. You will eventually find out which exercises work best for you based on the parts of the body you want to focus on the most.

Some of the best exercises using dumbbells (some are weight free) that you don't need to go to the gym and you can do at home:

Back: Kneeling One Arm Row, Bent-Over Dumbbell Rage, Pullups, Laying Superman.

Shoulder: Shoulder Press, Lateral Rise, Front Lateral Rise, Upright Row.

Chest: Lighting fly, bench press, pus hups.

Arms: Tricep kickback, wrist curl,, 

Legs: Stable Lung, Goblet Squat, Toe Lifting.

Abs: sit-ups, toe touches, Russian twist, crunches, reverse crunch.


Online workout classes

Another great option that is available to you is to workout with online videos. There are amazing routines you can work with, some absolutely free - with the best routines ever by Jillian Michaels.


There used to be a lot of these on Youtube. Not sure why they've been removed now, but after a bit of searching I found something on a daily pace. Here's a great one for beginners:


Summary


Starting a workout requires some planning, with the right attitude, motivated by the goals you want to reach and create an effective training routine over time.

You can workout using bodyweight or dumbbells.best combination of a both excercise

Try to keep your routine enjoyable as workout is a long term process that you should do continuously throughout your life.

I hope you find this information helpful and I wish you a fun, healthy and productive workout routine.


Choose one exercise for 3 sets of no more than 60% intensity

  • Core
  • Power
  • Push (vertical - horizontal alternate)
  • Pull (vertical - horizontal alternate)
  • Hinge
  • Squat


3 Day Workout Routine grunted Fast Results


A 3 day workout routine is a great option for building lean muscle and burning body fat.

Lifting weights just 3 days a week ...

You give your body the proper rest and recovery it needs.

You leave even more days for fat burning cardiovascular exercise. Regardless of your goals, cardio is important because it is important for health reasons and to make optimal progress.

I highly recommend a full physical 3-day workout routine

If you decide to go with the whole body workout option, you are also working on the right frequency for each major muscle group to build muscle faster.

I’m going to give you 3 different options that will help you find the 3 day workout routine that you like best.

 3 day workout routine.
  • 3 Day Full Body Workout Routine
  • 3 Day Split Workout Routine Option 1
  • 3 Day Split Workout Routine Option 2

Let's get started:

3 Day Full Body Workout Routine

A 3 day full body workout routine is my favorite workout as it gives the best result. Especially when it is combined with the secrets contained in the WLC system.

With a 3-day full body workout routine, you work each muscle group 3 times per week.

Compared to other workout options, you get many more opportunities to build muscle during a year. Opportunities to build more muscle are equal to better progress!

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Workout

Rest

Workout

Rest

Workout

Rest

Rest




Workout Program for 3 Day Full Body Workout:

For example, Monday/Wednesday/Friday is a typical workout schedule for a 3 day full body workout routine. If Sunday, Wednesday, Friday works better for you or Tuesday, Thursday, Saturday… either option is good as long as you keep 1 day rest between workouts.

With the schedule above, you choose the 3 days that best fit your personal schedule.

With the 3-day workout routine, you can even change the days you work out.

Weightlifting Exercises for 3-Day Full Body Workout:

  • barbell squats
  • flat barbell bench press
  • barbell romanian deadlift
  • Barbell Pendle Rows
  • barbell overhead press
  • chin up
  • parallel dip
  • barbell curl
  • standing calf raises
  • pinwheel curl

The 10 exercises above are the best exercises for each major muscle group. If you work on making progress on those 10 exercises, you'll build muscle faster.

 weightlifting exercises listed above?

How to do the best exercises to build muscle

The 10 major muscle groups focused on are (in order): quadriceps, chest, hamstrings, back depth, shoulders, back width, triceps, biceps, calves and forearms.

Making progress in each workout:

In order to make progress with the above workout routines, as with all workout routines, you need to work on increasing the amount of weight you lift with each workout.

This may sound like a daunting task for you - because it can happen if you do not follow the WLC system.

Starting from Week 1 with lighter weights and higher reps, increase the amount of weight you are lifting each workout. During the weeks, you'll decrease the number of repetitions, while you'll increase the weight over the weeks.

Here are some options to progress from workout to workout:

A simple but effective plan of progress

How to Plan Your Weightlifting Progression

With the WLC system, you get everything you need to start building muscle faster than ever with the best weightlifting workouts intelligently designed to help you progress faster.

I'll tell you all the secrets to super-charging your results within the WLC system.

3 Day Split Workout Routine Option 1

With this option, you will split the whole body into 2 separate workouts and alternate the 2 workouts as shown in the 3 day workout routine schedule below:

Workout Schedule for 3-Day Split Routine Option 1:

  

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Workout A

Rest

Workout B

Rest

Workout A

Rest

Rest



Week 2

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Workout B

Rest

Workout A

Rest

Workout B

Rest

Rest

 

As shown above... you would alternate Workout A and Workout B as follows: A, B, A, B, A, B, and so on. So you'll use the 3-day workout program shown above for 2 weeks and then repeat it several times until you continue to make progress.

So... what weight-bearing exercises will you be doing for each workout?

Weigh tlifting Exercises for the 3-Day Split Routine Option 1:

Workout AWorkout B
Barbell Squats
Barbell Romanian Deadlift
Barbell Lunges
Lying Leg Curls
Standing Calf Raises
Alternate Dumbbell Curls
Pinwheel Curls
Barbell Bench Press
Barbell Pendlay Rows
Barbell Overhead Press
Chin Ups
Parallel Dips
Seated Calf Raises
Tricep Extensions

 The exercises shown above in Workout B will work your back, shoulders, chest, triceps and calves (the sole).

That's why you work your whole body every 2 workouts. As you can see, you reduce the number of times you work your entire body with this option versus the 3-day full body workout routine.

If you have recovery issues, this 3-day workout routine that splits muscle groups may be a great option.

3 Day Split Workout Routine Option 2


I don't recommend this routine for many people because you work each muscle group only once per week.

You can get very fast results with the 3-day full body workout option, especially if you are a beginner to weightlifting.

The above two options are a much better option because of the increased frequency. I'm incorporating this workout routine because sometimes it's good to have a change of pace.

If your life is stressful and needs more recovery between workouts for some other reason, then the workout routine below may be a great option for you.

Workout Schedule for 3-Day Split Routine Option 2:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Workout A

Rest

Workout B

Rest

Workout C

Rest

Rest


With this 3-day workout routine, you'll split your muscle groups into 3 separate workouts.

Weightlifting Exercises for the 3-Day Split Routine Option 2:

Workout A

Workout B

Workout C

Bench Press
Barbell Rows
Overhead Press
Chin Ups
Parallel Dips

Barbell Squats
Romanian Deadlift
Barbell Lunges
Bulgarian Squats
Calf Raises

Dumbbell Curls
Tricep Extensions
Pinwheel Curls
Dumbbell Kickbacks
Hammer Curls


For Workout A, you'll work the chest, back and shoulders. For Workout B, you'll work the quadriceps, hamstrings and calves. For Workout C, you will work on triceps, biceps and forearms.

With the above workout routines, you work each muscle group with more sets and exercise each workout but you have more rest between workouts.

More Intelligently Designed 3 Day Workout Routines…

I highly recommend the workout programs 

With the WLC system workouts, you work each muscle group at least twice per week giving you opportunities to build more muscle.

There are also many other workout options for those with very low recovery potential.

We teach you exactly how to find the best style of weight training for you.

The first step you really need to take is to get yourself a copy of the WLC system. Once you've read this, you'll learn more about what you need to make amazing progress.

A good plan is to start using one of the 3 Day Workout Routine options above to get you started while reading through the WLC system. You can then start applying the tips, tricks and secrets within the WLC system for even faster results.

You can then switch to a WLC system based weightlifting program from the 3 Day Workout Routine options provided to you on this page.


Full-Body Three-Week Muscle-Building Plan


Training through multiple movement planes accelerates growth,” says conditioning coach Nick Tuminello. She's not wrong—even with a pair of dumbbells or kettlebells (here are some of our favorites) you can burn belly fat and build lifelong muscle. Because, when you think about it, you really don't need a weight bench, squat rack, and complicated cable machine set-up to get in the best shape of your life.


This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information on their web site.

 Science is also backing this up – by recruiting more muscle groups and increasing energy expenditure, compound exercises trigger a specific hormonal response, a precursor to faster fat-loss and muscle-building.


According to a study published in the Asian Journal of Sports Medicine, researchers found that, by working multiple muscle groups at once, multi-joint movements such as pull-ups and military presses separate individual muscles as single-joint. Equally effective in building workouts are biceps curls and triceps extensions.


Not only did the compound exercises build similar muscles in the study participants, but they also achieved similar levels of strength. However, the real bonus is that, by employing this strategy, you'll spend less time working out. Not a bad trade-off.


So, without delay, here is your 21 day workout plan to build muscle quickly.

Dumbbell Renegade Row


standing, arm, shoulder, foot, joint, human, weight, physical fitness, human foot, shoes,

Dumbbell Deadlift

Set: 4


Reps: 8 to 10


Rest: 90 seconds between sets


Why and how: Big lifts cause a huge jump in muscle-building hormones—the key to unlocking greater growth at takeoff times. Holding two dumbbells, bend at the knees and use your thighs and glutes to lift it until your legs are straight. Take 2-4 seconds to lower. Breathe for 30 seconds and then repeat the superset.


Dumbbell Farmer's Tour

Set: 4


Reps: 45 seconds


Rest: 90 seconds between sets


Why and how: This works the muscles on the sides of your abdomen. Or 'Bruce Lee Bitches' as they are known in the MH Office.  Walk normally, keeping your chest high, chin up and back straight. There is no time to rest - set the Swiss ball.


Russian twist

Set: 3


Reps: 12


Rest: 90 seconds between sets


Instability makes it tough but the challenge of staying solid calls for all parts of your six-pack with quick-fire surge capability. Sit holding a dumbbell with your arms extended and feet lifted off the floor. Make sharp turns on the torso, turning from side to side. To make sure your abs are working, your torso and thighs should form a V-shape.


Diamond Press-Up

Set: 4

Reps: 10

Rest: 90 seconds between sets

With your blood pumping, you're going to end up increasing upper body volume. Come into a press-up position and place your hands together so that your index finger and thumb form a diamond. Keep your back straight until you come down until your chest almost touches the floor then come back to the starting position. It hits your chest, shoulders, and triceps, giving you a group-saver ticket to a tight T-shirt.


A Simple 3-Day Full Body Workout Routine

Firstly, building muscle is hard work. Brutal consistency, discipline, and constant effort are required over a period of many years.

3-Day Full-Body Workout Routine
With all that said, here's what the training program looks like. I'll talk more about why it's set up the way it is in a moment.

  • full body workout 1
  • Bench Press 3 sets x 5-8 reps
  • Lat Pulldown 3 sets x 10-15 reps
  • Squat 3 sets x 5-8 reps
  • Leg Curl 3 sets x 10-15 reps
  • Dumbbel Shoulder's Press 2 sets x 5-8 reps
  • Incline Curl 2 sets x 10-15 reps
  • Triceps Pressdown 2 sets x 10-15 reps

full body workout 2
  •  Dumbbell Press 3 sets x 10-15 reps
  • Seated Cable Row 3 set x 15-20 reps
  • Leg Press 3 sets x 10-15 reps
  • Romanian Deadlift 3 sets x 10-15 reps
  • Lateral Raise 2 sets x 15-20 reps
  • Dumbbell Hammer Curl 2 set x 10-15 rep
  • Overhead Tricep Extension 2 set x 10-15 reps

full body workout 3
  • Cable Crossover 3 sets x 15-20 reps
  • Dumbbell Row 3 sets x 5-8 reps
  • Leg Extension 3 sets x 15-20 reps
  • Leg Curl 3 sets x 15-20 reps
  • Bench Over Lateral Raise 2 sets x 10-15 reps
  • Preacher Curl 2 sets x 10-15 reps
  • Lit Triceps Extension 2 sets x 10-15 reps

3-Day Full-Body Workout Routine:
weekly schedule

the default versions the 3 day full body workout routine. You train on Mondays, Wednesdays and Fridays, then take the weekend off.

  • Monday: Full Body Workout 1
  • Tuesday: Closed
  • Wednesday: Full Body Workout 2
  • Thursday: Off
  • Friday: Full Body Workout 3
  • Saturday: Off
  • Sunday: Off

However, the days of the week that you train are not set in stone. If you can't go to the gym on Monday, Wednesday and Friday, you can always train on Tuesday, Thursday and Saturday.

And if you miss a workout, you can just push things back on a day. For example, let's say you miss your Wednesday workout. Here's what your week might look like:

  • Monday: Full Body Workout 1
  • Tuesday: Closed
  • Wednesday: Off
  • Thursday: Full Body Workout 2
  • Friday: Off
  • Saturday: Full Body Workout 3
  • Sunday: Off

In an ideal world, you'd have a day's rest between each workout. That is, if you train on Monday, you will have Tuesday off, then train again on Wednesday.

But let's say you miss your Wednesday workout, and training on the weekend isn't an option. So training on consecutive days is not a problem.

In fact, training the same muscle groups on consecutive days has a similar effect on muscle hypertrophy compared to taking a day of rest between workouts [1]. Here's what it could look like:

  • Monday: Full Body Workout 1
  • Tuesday: Closed
  • Wednesday: Off
  • Thursday: Full Body Workout 2
  • Friday: Full Body Workout 3
  • Saturday: Off
  • Sunday: Off



3-Day Full-Body Workout Routine: Key Points
1. No matter how your training week is set up, it's important to train harder and focus on improving your workout performance over time.

Perform the same exercises for the same number of sets and reps, lifting the same amount of weight, for the next five years. Not much is going to happen.

This is because the training you are doing is a challenge that your body has already adapted to. As a result, no new muscle will be gained.

I'm not saying you'll make progress with every single workout. It will be impossible to do this indefinitely, and there will be times when you lift the same weight, for the same number of sets and reps as you did before.

However, your focus should always be on pushing yourself to increase the amount of work your muscles are doing, whether it's lifting heavier weights, doing more reps with the same weight, or doing more sets.

You have to give your muscles a reason to get bigger, or you'll be stuck in the same shape you are now.

So make sure to keep a training diary, write down your numbers and always try to beat your previous workouts in some way or the other.

2. Rest 2-3 minutes between each set. If in doubt, make the mistake of giving yourself too much rest rather than not enough.

As a rule, I would suggest taking longer rests between sets of multi-joint exercises that work a large amount of muscles, such as squats, rows, deadlifts, leg presses, etc. You won't need much rest between single-joint exercises, such as dumbbell curls, lateral raises and pressdowns.

3. Don't try to save time by reducing your rest periods and running from exercise to exercise. This is not so-called metabolic resistance training. The hypertrophy stimulation generated by a given workout will be enormous if you take a decent amount of rest between each set before tackling the next one.


A better way to save time is to use paired sets, which involve exercises that target opposing muscle groups, performed one after the other.

Examples:

  • bench press
  • rest for 45-60 seconds
  • lat pulldown
  • rest for 45-60 seconds
  • bench press
  • rest for 45-60 seconds
  • lat pulldown
  • bench press
  • rest for 45-60 seconds
  • lat pulldown


That way, you're making better use of your inter-set rest periods by doing one more exercise.

As well as saving time, paired sets can make you even stronger. In one study, a group of trained men was able to do significantly more reps on the leg extension than when they had already done leg curls [2].

In fact, men were able to crank out an average of three extra reps on the leg extension machine when they did a leg curl immediately, 30 seconds or 60 seconds before.

4. If you're pushed for time, do the first 4-5 exercises in each workout. Your shoulders, biceps and triceps will get some stimulation from other exercises.

5. While the exercises listed work well, there's no reason you can't replace them with something else that does the same thing. Don't have access to a leg press machine? Do the Bulgarian split squat or reverse lunge instead. Prefer pull-ups to pulldowns? Then do pull-ups. You can also throw in some abdominal and calf work at the end of each workout.

3-Day Full-Body Workout Routine: The Science

Let me talk a little more about the science behind full-body workout routines, and explain why the program is set up that way.

First, we have training frequency, which refers to the number of times a muscle group is trained each week.

Training each muscle once a week can and does make that muscle bigger. However, for most people at least, this is probably the least effective way to train. In most cases, working one muscle group 2-3 times per week will produce a faster rate of hypertrophy than training once a week.

You vary your reps from workout to workout. Although it is not essential, it has been shown (in some studies at least) to have a small but beneficial effect on muscle growth [3].

That is, alternating between low, medium and high reps will build muscle faster than sticking to the same number of reps each time.

Doing some of your training with higher reps and lighter weights is also a good way to give your joints a break from constantly pounding if you always lift heavy loads.

The program also includes individual exercises for each muscle group, which have many benefits.

 First is a reduction of the risk  "repetitive stress" injuries. Doing the same exercise week after week, especially if you're lifting heavy weights, can have a big impact on your joints.

Second, maximizing the development of a given muscle group requires the use of multiple exercises, not just one.

For example, the quadriceps is made up of four different muscles. And if you're only squatting for your legs, those muscles won't grow evenly.

n One study, a training program that included multiple exercises for the quads – the leg press, squat and lunge – led to muscle hypertrophy in all heads of the quadriceps, whereas the squat program alone did not [4].

While the squat leads to higher levels of muscle activation in the vastus parietal and vastus medialis, leg extension preferentially recruits the rectus femoris—the large muscle that runs down the middle front your thigh (5, 6, 7).

While the potential size and shape of each muscle is determined by the genetic blueprint you were given at birth, you can make the most of that potential by using different exercises to emphasize different areas of a muscle group. .

final thoughts

If you're looking for a highly effective 3-day full-body workout routine you can use to gain muscle (or even maintain muscle while you shed fat) , it ticks all the correct boxes.

It works out often enough to develop your muscles. It can be used by beginners, intermediate or advanced trainees alike. It's also flexible, and can be set up in a variety of ways depending on what days of the week you're able to train.

3-Day Muscle Toning Workout  At Home 


Before getting started, we recommend that you read the movements. That way you can get a feel for what to expect. It can also help to make sure you're doing them properly which will give you a better workout and help prevent injury.

There will be a prescribed number of sets and reps for each exercise. During the exercise, your muscles in the target muscles should feel fatigued. Almost like an astringent, jelly kind of sensation. If you feel tension, effort, or pain in a different area of ​​your body (neck or back, for example), it's a good sign that your form is off and you need to reduce the intensity and review exercise instructions may be required. You will see some exercise circuits. These alternate between different exercises for the total number of cycles. If you have a medical condition or injury, please consult your doctor before starting a new exercise routine.

3-Day Muscle Toning Workout: Bodyweight

Right time for good things. Take a yoga mat or towel to relax with floor exercises. Otherwise, just throw on that activewear and let's get physical!

Day 1 - Lower body

Day 1 tone your quadriceps, hamstrings, abductors, calves, glutes. Superset (4 rounds): Air Squats + Hip Thrusts Air Squats - 10 Reps Primary Muscles: Quadriceps Secondary muscles: hamstrings, abductors, glutes 

3-Day Full Body Workout Routine lower body

 

Start with your feet shoulder width apart and slow turned off. Distribute your weight evenly through your feet throughout the exercise.

Start by lowering your hips back slightly.

Your knees should track out over your other toe and lean forward slightly while keeping your core braced to avoid any rounding of the spine. You should continue to descend deep enough that allows your spine to remain neutral before lowering your hips and knees back to the starting position. Hip Thrust - 10 reps Primary Muscles: Glutes Secondary muscles: hamstrings, calves


3-Day Full Body Workout Routine lower body

 

Lie on your back with your feet firmly on the ground and hip-width apart. Keep your arms at your sides with your palms on the ground. To keep the back flush with the floor, bend your hips slightly while keeping abdominal tension. Begin to stretch your hips by flexing your glutes until your hips are fully extended or there is a straight alignment from your knees to your shoulders. Control the motion as you lower your hips back to the ground. Superset (5 rounds): Lunge + Single Leg Kick-Back Lunge - 6 reps/side Primary Muscles: Quadriceps Secondary Muscles: Hamstrings, Glutes

 

3-Day Full Body Workout Routine

 

your feet hip-width apart. Shift your weight to your stance leg as the other leg begins to move forward. Initiate contact, heel first, with step foot until foot is firmly planted and back heel is lifted off floor. Keeping torso straight, lower your back knee toward the ground while keeping your front heel on the ground. Once the front thigh is parallel to the floor, lift your back knee and push off your front leg to return to the starting position. Single-Leg Kickback - 10 reps/side Primary Muscles: Glutes Secondary Muscles: Hamstrings

 

3-Day Full Body Workout Routine

 

Get into a kneeling push-up position with your hands under your shoulders and your knees bent 90 degrees under your hips. Keeping your ankles bent to 90 degrees, extend your right hip by bending your right hip to lift your right leg off the ground. Raise your leg until the hamstrings are in line with the back while maintaining a 90-degree angle of bend. During this movement contract the glutes and stay in the top position for a brief moment. Return to the starting position and repeat from the opposite side.

Day 2 - Upper Body

Day two on chest, triceps, shoulders, chest. Superset (5 rounds): Push-ups + Pike Push-ups + Decline Push-ups + Burpees Push-ups - 8 reps Primary Muscles: Chest Secondary muscles: triceps, shoulders

 

3-Day-a-week Full Body Workout Routine

 

Begin with your elbows fully extended and place your hands on the floor about shoulder-width apart. Engage your core by breathing in and flexing your abdominal muscles to form a straight and rigid posture from your heels to your shoulders. Keeping your hips and knees extended throughout the exercise, flex your elbows at a 45-degree angle to your torso.

starting position after your chest reaches the floor. Pike Push Up - 12 Reps Primary Muscles: Shoulder Secondary muscles: none

 

3-Day-a-week Full Body Workout Routine

 

Place your palms on the ground directly under your shoulders and lift your hips off the ground so that they are higher than your shoulders and stand with your feet hip-width apart (pike position). Keeping your hips above your shoulders, bend your elbows to lower your body toward the floor.

return your arms to return the starting position. Decline Push Ups - 10 reps Primary Muscles: Chest Secondary muscles: triceps, shoulders

 

3-Day-a-week Full Body Workout Routine

 

Begin with your elbows fully extended and place your hands on the floor outside shoulder-width apart and raise the balls of your feet up on a bench or box. In line with your hips and knees throughout the exercise, bend your elbows down to the floor, keeping your elbows at a 45-degree angle to your torso. Return to the starting position after your chest reaches above the floor. Burpee - 8 reps Primary Muscles: Quadriceps Secondary muscles: chest, triceps, calves, shoulders, hamstrings

 

3-Day-a-week Full Body Workout Routine

 

your feet shoulder width apart, your arms at your side. Hinge at your hips to descend into a squat until you are able to place your hands on the ground just outside your feet. Support your weight through your arms to jump both your feet backward to stretch your hips and knees. Keeping a straight line from your heels to your shoulders, flex your elbows to land into a push up. Extend your elbows to lift your chest before jumping your feet back under you. Explore an upright position to jump off the ground and absorb the landing.

Day 3 - Core and Back

Steel abs. The third day works on your abs and back. Superset (4 rounds): Cycle Crunch + Superman + Crunch + Leg Pull-Ins Cycle crunch - 12 reps rep
Primary Muscles: Abs Secondary muscles: none

 

3-Day-a-week Full Body Workout Routine

 

Lie on your back with your hands behind your head and your hips and knees bent to 90 degrees. Keeping both feet off the ground, extend one leg away from your body.

Keeping your lower legs parallel to the floor, bring the fully extended leg back toward your body and up to your chest.

Once you've brought your knee to your chest, rotate your head and upper back to bring the opposite elbow up to the bent knee, keeping your palms firmly against the back of your head, over your head. without pulling forward.

Return your knee and hip to 90 degrees and lower your head and shoulders back to the ground before repeating the movement with the opposite leg. Superman - 12 Reps Primary muscles: lower back Secondary Muscles: Hamstrings, Glutes


3-Day-a-week Full Body Workout Routine

 

Lie on your stomach with your arms extended overhead and your legs fully extended. Engage your core by breathing in and flexing your abdominal muscles. Hyperextend your hips by flexing your glutes, allowing your feet to lift a few inches off the ground, while simultaneously flexing your shoulders to raise your hips to the same height.

Place your ears between your biceps in this extended position before bringing your legs and arms back to the starting position. Crunches - 12 reps Primary Muscles: Abs Secondary muscles: none

 

3-Day-a-week Full Body Workout Routine

 

your back with your knees bent and feet flat on the floor.

press your hands behind your head and keep your lower back against the floor throughout the exercise. Keeping your chin slightly tucked in until your upper back is off the ground, flex your abs so that the lower part of your ribs points toward the navel. Maintain tension in your abs as you lower your shoulders back to the ground. Leg Pull-Ins - 12 Reps Primary Muscles: Abs Secondary muscles: none

 

3-Day-a-week Full Body Workout Routine

 

Lie on your back with your knees bent and your arms at your sides with your palms facing down. Support your torso while breathing in and flexing your abdominal muscles. Keeping your shins parallel to the floor, place your arms on the floor while pulling your knees up to your chest. Once your thighs are in contact with your midsection, flex your abs to bring your pelvis toward your lower rib cage to lift your lower back off the floor. Keep your feet under control in the starting position. 3-Day Muscle Toning Workout: Dumbbells When you use dumbbells, it is extremely important to practice proper form to avoid injury. If you are familiar with weight workouts, feel free to get started. If you are new to the dumbbell game, please see the section on dumbbell safety below. get pumped! Here's our 3-day muscle toning workout to do at home with dumbbells.

Day 1 - Lower body

The first day gifts you with strong hamstrings, lower back, glutes, quadriceps, calves, abductors and adductors. Superset (4 rounds): DB Romanian Deadlift + Tuck Jump J Dumbbell Romanian Deadlift - 12 reps Primary Muscles: Hamstrings Secondary muscles: lower back, glutes, back

 

3-Day-a-week Full Body Workout Routine

 

Stand straight with your feet shoulder-width apart while holding a pair of dumbbells next to your hips. Keeping your knees slightly bent, push your hips back as you lower the dumbbells to the ground. The dumbbells should be aligned with your feet throughout the movement. Continue to lower the dumbbells to the ground while bringing your hips back as far as possible, keeping your back straight throughout the movement. Return to the starting upright position, stand long and repeat. Tuck Jump - 4 sets/5 reps Primary Muscles: Hamstrings Secondary muscles: calves, abductors, adductors, glutes, quadriceps

 

3-Day-a-week Full Body Workout Routine

 

Stand straight with your feet slow hip-width apart. Flex your elbows to 90 degrees and keep them at your sides with your forearms parallel to the ground and palms facing down. Lower into a quarter squat, flexing your hips and knees before quickly exploding back to lift your body off the floor. While suspended in the air, flex your hips and knees toward your chest until your knees make contact with your palms. Quickly spread your legs under you and absorb the impact. Day 2 - Upper Body Carve a strong upper body. The second day works on your shoulders, triceps, biceps, forearms. Super Set (3 Rounds): DB Bicep Curls + DB Rear Delt Raise + Hammer Curls Dumbbell Bicep Curl - 10 reps Primary Muscle: Biceps Secondary muscle: forearm

3-Day-a-week Full Body Workout Routine

 

Stand in an upright position holding a pair of dumbbells with your palms facing forward just below waist height. Engage your core while breathing in and flexing your abdominal muscles as you begin to bend your elbows to lift your arms overhead. Your elbows should remain at your sides as you flex the dumbbells to shoulder height while maintaining a neutral spine. Exhale to bring the dumbbell back to the starting position. When the dumbbell reaches its original position, begin the movement with your alternate hand. Dumbbell Rear Delt Raise - 10 reps Primary Muscles: Shoulder Secondary muscles: back

 

3-Day-a-week Full Body Workout Routine

 

Grab a pair of dumbbells and stand in an upright posture with your feet shoulder-width apart. Flex your knees and hinge at your hips to 90 degrees so that the dumbbells are directly under your shoulders at knee height and your palms facing each other. Keeping your elbows slightly bent and your back straight, lift the dumbbells laterally, emphasizing the tension between your shoulder blades once the dumbbells reach shoulder height. Control the dumbbells return the starting position. Hammer Curls - 10 Reps Primary Muscles: Biceps Secondary muscles: forearm

 

3-Day-a-week Full Body Workout Routine

 

Stand in an upright posture with your feet shoulder width apart. Hold a pair of dumbbells next to your hips with your palms facing down. Engage your core by breathing in and flexing your abdominal muscles. Keep your elbows by your side as you flex a dumbbell to shoulder height, keeping your palm facing in. Once the dumbbells reach shoulder height, lower back to the starting position. Alternate the movement between each hand.

Day 3 - Core The third day works on your abs and core. Superset (4 rounds): Crunches + Leg Pull-Ins Crunches - 12 reps Primary Muscles: Abs Secondary: none


3-Day-a-week Full Body Workout Routine

 

your back with your knees bent and feet flat on the floor. Please place your hands behind your head and keep your lower back against the floor throughout the exercise. Keeping your chin slightly tucked in until your upper back is off the ground, flex your abs so that the lower part of your ribs points toward the navel. Maintain tension in your abs as you lower your shoulders back to the ground. Leg Pull-Ins - 10 reps Primary Muscles: Abs Secondary: none

3-Day-a-week Full Body Workout Routine

 

Lie on your back with your knees bent and your arms at your sides with your palms facing down.

Support your torso while breathing in and flexing your abdominal muscles. Keeping your shins parallel to the floor, place your arms on the floor while pulling your knees up to your chest. Once your thighs are in contact with your midsection, flex your abdomen so that your pelvis points toward your lower ribcage and lift your lower back off the floor.

Keep your feet under control in the starting position. dumbbell safety The amount of dumbbell weights depends on many factors such as what exercise you are doing, your current fitness level, size and body composition, goals, and if you have had an injury. If you're new to using dumbbells, aim to start with a lighter weight, then work your way up. If that sounds too easy, you can always increase the number of reps you do. As you hold the dumbbell, wrap your fingers on one side of the handle and your thumb on the other side of the handle. Keep your wrists straight to avoid straining them. final thoughts During these tough times, Fitbod believes that it is our responsibility to help people stay healthy both mentally and physically by staying active. We recommend that you take advantage of the extra time in your home and create a healthy routine to build muscles and get toned. This is the perfect opportunity to cook at home and eat for strength and power. at home workouts for women

The following workouts use bodyweight exercises, resistance bands and dumbbells. All things that are easy enough to store and can be used to get a complete and complete body workout in the comfort of your own home. The workouts are short, simple and effective. They shouldn't take you more than 30-35 minutes to complete and will help you tone your muscles, build strength and burn calories. Rest periods during this routine will be kept fairly short - limit your rest to about 30 seconds between sets and 1 minute between exercises. As written, you are meant to complete all sets of one exercise before moving on to the next. Do this for 4 weeks. After completing 4 weeks of the program, if you want to make the program more challenging, you can work out in a circuit fashion. To do this, you'll complete all of the exercises listed before resting for 30 seconds and repeating. The goal of this routine is to help you build a healthy weekly habit of exercising. Use the routine for as long as you want, whether it's forever building and maintenance or short-term, while you try to figure out which gym location would be best for you. It is recommended to exercise on Monday, Wednesday and Friday/Saturday or Tuesday, Thursday and Saturday/Sunday.


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