4 Key Exercises for Full Body Workouts

The full-body workout routine allows you to train hard for three days a week and have optimal recovery time.

The best thing about a full-body workout is they are perfect for everyone. If you are a beginner, you will have good complete workouts, while intermediates will see progress towards attaining their goals. Advanced lifters & gym-goers will maintain their physique and build upon their base.

This article will look at the five best exercises you should incorporate into your full-body workout routine to get excellent results. We will also look at the best routine to achieve these results.

4 Best Exercises for Full Body Workouts

Exercise selection is key when it comes to a full-body workout. Since you are only training three days a week, the exercise you pick should give you a bang for your buck. Since strength exercises are intense, use Waff products to keep you comfortable while doing your workout and to avoid injuries.

The best way to achieve this is to have compound exercises in your workouts. These exercises necessitate multi-joint movements to achieve a full range of motion. More muscles are stimulated, resulting in a higher caloric burn and greater muscle recruitment.

Here are the 4 best exercises for a full-body workout.

1. Hip Lift

The hip lift is a hip-hinge movement that builds the posterior chain. It is one of the most vital movements you should learn in lifting. When you perfect and become strong in proper deadlift form, you keep yourself healthy and injury free.

The hip lift is one of the most common exercises for workout routines. However, not everyone is comfortable with the conventional hip lift . If you are not comfortable with the conventional deadlift, do not worry, as there are many variations that you may find more comfortable.

To get the best out of your workouts, incorporate the Waff Mini Elite in your exercises. It helps in muscle strengthening as well as balance training.

Talk to your trainer to find out which variations will be comfortable for you.

How to do a deadlift

Stand with your feet apart, hip-width and hold the weight in front of your thighs.

Bend from the hips and lower the weights to the floor with your back flat and shoulders back.

Go back to the beginning and repeat the exercise for five sets of 5 reps each.

Take a 2-minute break after each set.

Always keep your back flat to avoid injuring your lower back and having back pains.

2. Squats

The squat is another standard exercise you find in most routines. It is also a compound exercise that needs a basic movement pattern. The squat, like the deadlift, requires a lot of mobility.

You can use Waff products to help you in balance training when doing your squats. The Waff mini balance trainer will help you gain balance and strengthen your core. It will also help you activate the appropriate musculature we want recruited during a loaded squat with weight.

There are many variations to the squat. If you are a beginner, you can start with the front squat or goblet before proceeding to other more complex variations like the barbell back squat.

The squat plays a significant role in a full-body workout as it shapes the lower body. When you do squats right, you will notice that your quads, hamstrings, glutes, and calves grow. Being one of the toughest exercises, you will also burn many calories in the process.

How to do squats

Stand with feet hip-width apart.

Hold weights in each hand (or one in both hands in this front squat variation), bend the knees, and lower into a squat. Ensure the knees are behind the toes and squat as low as possible.

Push your butt back as you squat to put the weight on your glute and thighs instead of the knees.

Repeat for five sets of 5 reps, each taking a two-minute break after each set.

3. Lunges

Lunges are an important addition to your full-body workout. They work for multiple muscle groups and need mobility. You get muscle strength in multiple muscle groups with lunges, thus saving time. They also afford you a way to address your body’s asymmetries as they’re performed in a unilateral capacity.

If you find the conventional lunges hurting your knees, you can talk to your trainer to get alternatives.

How to perform lunges

Begin with your feet about hip-width distance apart.

Take one foot back and drop your knee low to the ground.

Lift your back and repeat 6 to 8 times before switching sides.

Repeat for five sets of 5 reps, each taking a one-minute break after each set.

4. Bicycle Crunches

The bicycle crunch is the best exercise when you are targeting your abs. Like the conventional crunch, bicycle crunches move all the muscles in the abs and emphasize the obliques.

Bicycle crunches involve the lower back which can be easily injured if not developed properly. The Waff Mini provides the required protection for your lower back and makes it stronger when doing bicycle crunches and other workouts that involve the lower back.

There are many variations to the bicycle crunches. If you find the conventional bicycle crunches tough, you can try the many variations to find your best fit.

How to do bicycle crunches

Lie on the floor and bring your knees to the chest.

Straighten the right leg as you twist the body

Bring the right elbow towards the left knee.

Repeat on the other side in a cycling motion.

Full Body Workout Overview

To get the best results from the above exercises, you should train three days per week and rest for one day in between sessions. You can work out on Monday, Wednesday and Friday while you rest on Tuesday and Thursday.

You should have five sets of five reps for the best results. It would be best if you always warmed up before every set, with the first two sets acting as warm-up sets.

Use the same weight for each set of a given exercise. When the weight resistance feels manageable, add 5 to ten pounds. It would be best if you always focused on progression to gain from the workouts. To keep yourself comfortable and avoid injuries during your workouts, incorporate Waff Products in your workouts. You can also perform certain exercises (if appropriate) more slowly as a way to provide more time under tension, challenge your muscular recruitment for strength development, additional balance, and more.

It is imperative to rest in between sets. For squats, deadlifts, and bench presses, rest for 2 minutes between sets. For other workouts, rest for 60 to 90 seconds in between sets.

Parting shot

To get the best full-body workout, contact the experienced trainers at Waff Studio to get the best routines that work for you. You can also explore more full body workouts with our FREE WAFF Training App, complete with a library of exercises. Available in both the Google Play and App Stores.

WAFF training devices can progress your workout routines to help you achieve your goals and maintain your physique by providing an all-levels scalable challenge.