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Full body routine
AUDIO TIP
General
Beginner
None
Plan Details
The Full body routine routine by Jon.Barcelona is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Trying to target trunk and extremities extensors, abductors and internal rotation to balance a posture with too much flexion, adduction and external rotation
Routine detail
Any
Half equipment
Est. 63 min
17 exercises
Warm-up: joints movility exercises
1 Set
Arm Circles
1 Set x 50 Reps
Front to Back Leg Swings
1 Set x 40 Reps
pull ups with gymnastic rings
2 Sets x 8 Reps
Bodyweight Squat
3 Sets x 15,40,40 Reps
Bodyweight Push up
2 Sets x 8 Reps
Jump Squat
1 Set x 8 Reps
Dip
2 Sets x 18,13 Reps
Hip abduction
1 Set x 55 Reps
Band Lateral Raise
1 Set x 20 Reps
Dumbbell Squat to Shoulder Press
1 Set x 14 Reps
Superman
4 Sets
Dumbbell Alternating Shoulder Press
1 Set x 26 Reps
Wide Leg Stretch
1 Set
Shoulder internal rotation
5 Sets x 10 Reps
Dumbbell Jump Squat
1 Set x 8 Reps
Dumbbell Squat
1 Set x 8 Reps
Any
No Equipment
Est. 42 min
15 exercises
Warm-up: joints movility exercises
1 Set
Walking High Knees
2 Sets x 8 Reps
Front to Back Leg Swings
1 Set x 8 Reps
Arm Circles
1 Set x 8 Reps
Push-Up
3 Sets x 8 Reps
Plank with Shoulder Taps
1 Set x 8 Reps
Bridge
1 Set
Straight Arm Plank
1 Set
Side Bridge
2 Sets
Superman
2 Sets
Single-Leg Glute Bridge
2 Sets x 8 Reps
arm swing from side to side in standing position
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Warrior Pose
1 Set x 8 Reps
Scorpion
1 Set x 8 Reps
Any
Full equipment
Est. 121 min
24 exercises
Warm-up: joints movility exercises
2 Sets
Arm Circles
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 40 Reps
Jump Squat
2 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Push-Up
5 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
1 Set x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Superman
8 Sets
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Jump Squat
4 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Squat to Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Squat
6 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Back Hyperextension
1 Set x 8 Reps
Scorpion
1 Set x 8 Reps
Back Extension (Prone)
1 Set
