The number one reason that most people claim they aren’t in shape is that they don’t have enough time to exercise. I hear it almost everyday, “If I only had the time I’d be in great shape.” I understand that life can get hectic sometimes, but it doesn’t take an excessive amount of time to be in good shape. There seems to be a shared belief among the general public that it takes several hours a day in the gym to get in shape. One simply needs to be efficient and focused, and not use their gym time as a social hour. As a professional fitness model, I train with weights only five times a week in sessions lasting no more than one hour.
I have devised a full body workout that will take only an hour to complete while targeting your entire body in superset fashion. Supersets- the act of performing one set of an exercise directly after a set of a different exercise- serves a dual purpose. Incorporating supersets into your workout will not only save time, but it works as a fat burner. Your heart rate will be elevated throughout the entire workout. If you do the workout three times each week, you will only be spending 3 hours a week training. Considering that there are 168 hours in a week, 3 hours is a small amount of time to invest. As long as you are efficient and focused in the gym, you will be seeing results!
This workout routine will allow you to effectively train your entire body, all in one workout, in under one hour. The workout begins with the largest body parts, then tapers down to the smaller ones so you can make the biggest impact while you’re fresh. For each body part, you will complete three sets of 8-12 repetitions per exercise, supersetted with a different exercise for the same muscle group. In total, you are performing six sets per body part.
As you may know, after repeating the same exercises for an extended period of time, our bodies adapt causing our results to stop. Each week, I suggest switching the exercises in the workout, and change the order of the exercises as well. It’ll keep the routine fresh and ensure that you are consistently making progress.
Use the workout below three times a week, and I promise you won’t be able to make excuses about not having enough time ever again.
THE ULTIMATE FULL BODY WORKOUT
Incline Dumbbell Press
Set a bench to a 45-degree incline and grasp two dumbbells. Press overhead, pause at the top and flex your upper chest, and return to the starting position. Complete 8-12 repetitions.
-superset with-
TRX Suspended Pushups
Affix a TRX apparatus to a stable object. Grasp the TRX handles, with your arms slightly bent. Perform a pushup by descending until your elbows form a 90-degree angle, and return to the starting position. Complete 8-12 repetitions.
Wide Grip Pull-ups
Begin hanging from a pull-up bar. Contracting your back muscles, pull yourself up, under control, until your chin is level with the bar. Return to the starting position. Complete 8-12 repetitions.
-superset with-
One Arm Dumbbell Row
Start with one knee on a workout bench and the opposite leg on the ground. With your back straight, grasp a dumbbell with one hand. Pull the dumbbell until your arm forms a 90-degree angle, then return to the starting position. Complete 8-12 repetitions.
Barbell Squat
Begin with a barbell resting on your neck, using your hands for support and balance. Perform the squat by bending your knees until they form approximately a 45-degree angle, then return to the original position. Be sure to keep your core flexed. Perform 8-12 repetitions.
-superset with-
Barbell Lunge
With a barbell resting along your shoulders, step forward with one leg and descend into a lunge position. Return to the standing position and repeat. Perform 8-12 repetitions per leg.
Standing Barbell Press
Keeping your core flexed, raise a barbell over your head. Slowly return the barbell to your upper chest and repeat for 8-12 repetitions.
-superset with-
Dumbbell Front Raise
Begin with two light dumbbells at your side. Raise one dumbbell until your arm is parallel with the floor. Repeat for each arm for 8-12 repetitions each.
Seated Dumbbell Curls
On a flat workout bench, sit with one dumbbell in each hand. Simultaneously curl each dumbbell while contracting your biceps. Return to the start position and repeat for 8-12 repetitions.
-superset with-
Exercise Band One-Arm Curls
Attach an exercise band to a secure object at waist height. Using one arm, curl the band towards yourself and return to the start position. Repeat for 8-12 repetitions for each arm.
Close Grip Bosu Ball Pushups
Forming a “V” shape with your hands, start with your arms straight on a BOSU ball. Lower your body to the floor by bending your arms. Return to the starting position and repeat for 8-12 repetitions.
-superset with-
Triceps Bench Dips
On a standard bench, place your hands shoulder width apart, facing away. Descend until your arms make a 90-degree angle, then return to the start. Repeat for 8-12 repetitions.
Oblique Plank Crunch
Begin by resting your forearm on the floor, with the opposite forearm on your side. Lower your hips until they touch the floor while flexing your oblique muscles. Return to start and repeat for 8-12 repetitions.
-superset with-
Exercise Ball Crunch
To begin, lay back on an exercise ball. keeping your core activated, pull your upper body towards your knees. Repeat for 8-12 repetitions.
-superset with-
Hanging Knee Raise with Medicine Ball
Hanging from a pull-up bar, place a medicine ball between your knees- this will add resistance, so if you are a beginner, perform without the ball. Raise your legs while flexing the lower portion of your abdominals. Return to the start position and repeat for 8-12 repetitions.
Give this workout a try and let me know how you liked it in the comments section below!
Thanks for reading,
-Parker
