Full Body Workout For Busy People

With this total body workout, you can build leaner, stronger muscles in as little as 30-minutes. Plus the six exercises can be done at home or in a gym with nothing more than a set of dumbbells.

Workout Structure

This full body workout is designed to be done three times a week, with at least one full day of rest between workouts. Also, to prevent your body from adapting too quickly, you will perform each workout with varying numbers of sets and repetitions.

To help you get maximum benefit from your workouts, this workout relies on compound exercises - exercises that involve more than one muscle group. If you are unable to perform the specific exercise listed, you can find substitute exercises by checking out the exercise category.

Exercise Selection

Below are the six suggested exercises. You can see a free online exercise video with complete written instructions on how to perform each exercise by clicking on the exercise name. A new window will open so you don't lose your place.

- Romanian Deadlifts (Hamstrings, Low back, Upper back, Abs)
- Squats (Thighs, Buttocks, Low back, Abs)
- Chest Press (Chest or Pectorals, Triceps or back of the arms, Shoulders)
- Bent-over Row (Upper back, Latisimus Dorsi or "Lats", Biceps, Shoulders)
- Shoulder Press (Shoulders, Trapezius, Triceps)
- Bicep Curl (Biceps)

Workout 1

• 4 sets of 6 repetitions for each exercise.
• Rest 60 seconds between sets.

Workout 2

• 3 sets of 8 repetitions for each exercise
• Rest 60 seconds between sets.

Workout 3

• 2 sets of 15 repetitions for each exercise
• Rest 45 seconds between sets.

For each workout, complete all three sets for one exercise before moving to the next exercise.

So your workout schedule looks like this:

Day 1 - Workout #1
Day 2 - Off
Day 3 - Workout #2
Day 4 - Off
Day 5 - Workout #3
Day 6 - Off
Day 7 - Off

What do you do on your "OFF" days? Well, depending on your goals, you could do cardio or simply allow your body to rest.

I absolutely love full body workouts. The compound exercises help burn a bunch of calories and save since they work more than one group of muscles at a time, you save a lot of time by not having to do dozens of different exercises.

With that said, however, you can't outrun...or out-lift your mouth. Even the best workout routine can't make up for a lousy diet. Be sure you support your workout efforts with a solid nutritional program. If you want to know exactly what to eat, when to eat and how much to eat, check out my e-book titled, TAKING IT OFF!