Sample Full-Body Exercise Prescription

Now that we know how much exercise we should complete per week, it is helpful to know what exercises we should do. Here’s a sample beginners program that I myself started out with utilizing the machines at my fitness center. These exercises can be completed using free-weights, such as dumbells, kettlebells, or a barbell. The key is to hit each major muscle group in both the push and pull actions.

Each Exercise should be performed with a weight that is manageable (ie, you can complete 3 sets of 8-12 repetitions).

Large Muscle Groups first:

Body Squat or Leg Press
Push-ups
Row
Lat Pull-down
Biceps Curls
Triceps Press or body-weight dips
Crunches or 1-minute plank
Leg Curl
Leg Extension
Hip Abduction
Hip Adduction
Calf Extensions

I prefer to start with a 10-minute cardio session in order to prepare the body for the workout. This full-body routine can be performed 3x per week and weight can be added whenever you are able to complete 2 extra reps for 2 consecutive workouts.

After your workout is a great time to get in some light stretching in, too!

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