How to create the perfect workout for the whole body – girls with a fitting lower part


Find a “full body workout” online and you’ll get a LOT of suggestions.

Many of them require equipment … or complex repetition schemes … or a lot of time.

And, I don’t know about you, but one thing I do no need in my life is another cumbersome thing I have to do or figure out. I just want to play some fun tunes (there are a few suggestions for good exercise playlists if you need them!), move my body and sweat with joy.

Who can feel me?

That is why in such moments I follow a very simple formula for a perfect whole body workout. And I share it with you today!

There are a few reasons why this formula is one of my choices:

  • It’s simple and easy to remember
  • You can use any equipment you have (or don’t have)
  • You can do this at home or in the gym
  • You can choose the moves you like best (or the ones you want to work on)
  • It can be as long or as short as you need it to be
  • You can do this with a friend or partner – or on your own
  • It hits your upper, lower body and core – plus cardio!
  • It passes quickly and is FUN (must be fun to do!)

Winner, winner, right ?! Now let’s get to creating YOUR perfect workout for the whole body.

You can create your perfect whole body workout by following a simple formula:

  • 1 minute cardio
  • 1 minute upper body
  • 1 minute lower body
  • 1 minute cardio
  • 1 minute board / sail

Cardio: Cardio can be cardio, from jumping, running to marching on the spot to cycling or rowing – cardio, which can increase your heart rate. (And you can do the same cardio twice or choose two different ones.)

Upper body movement: Upper body movements may involve traditional dumbbell movements such as push-ups, biceps curls, or bent types, OR they can be simple push-ups (on the wall, knees, or toes), or triceps from a chair.

Lower body movements: Lower body movements can be weight or weight loss, squats, hip bridges, deadlifts, sitting on a wall, and so on. Anything that challenges your lower half!

Board / sail: For the core, a baseboard (on your toes or knees) is really great to try for a minute, but you can also try sit-ups, sit-ups, v-ups, trembling punches, or kickbacks. You do, boo.

All in all, this formula gives you five minutes of exercise for the whole body, which increases strength in increases your heart rate. Simply repeat as many rounds as you want.

You re-select the moves and how many rounds you make so that it is completely customizable to YOU.

two women sit with the text Formula for Full Body Exercise

Need some ideas on what this looks like in real life? Here are three of my favorite workouts using the formula above.

Physical exercise for dance entertainment

This is my no. 1 visit. No equipment required.

  • 1 minute of dancing
  • 1 minute squat
  • 1 minute air squats
  • 1-minute jumpers
  • 1 minute board

Dumbbell workout

This one uses dumbbells to work on strength.

  • 1 minute run
  • 1 minute thrust pressure
  • 1-minute downtime while holding the dumbbells
  • 1 minute run
  • 1 minute V-up

Workout with all equipment

And that’s what I love to do in my own garage gym.

  • 1 minute of rowing
  • 1 minute pull
  • 1 minute deadlift
  • 1 minute of rowing
  • 1 minute board with legs in my TRX

See? No worries; just fitness. What will be your first workout with this formula? Let me know in the comments! –Jenn

More homework to try


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