Women’s Full Body Routine: The Exercise Routine for a better full body workout.
¿Full Body Routine?. Nowadays, one of the most famous Hobbies practiced by teenagers and young adults is to tone your body in the gym or at home.
Both men and women seek to improve their physical appearance with constant training and exercise sessions.
However, it must be borne in mind that there are certain differences between the type of exercises to be performed by both classes, In this article we will explain which is the best routine that a woman should follow in order to have a better and healthy physical training, either in a gym or at home.
In this routine, if we want to make it at home we will only need dumbbells suitable for us and our strength.
According to research it is well known that women have greater physical endurance than men, so they tend to endure a greater effort when practicing any body training.
However it is necessary to emphasize that even knowing this it is necessary to be careful and to avoid over demanded since it is possible to run the risk of suffering some muscular tearing.
Generally, when we propose to perform physical exercises to gain figure in our bodies, we do not usually hire an expert or a trainer to keep us out and guide us in the process.
Risks of a Bad Workout routine
As it is a habit, we like to have more freedom and be able to do what we want without a kind of mediator, since that would lead to an economic expense and deprive us of our time.
This is not recommended due to hazards that may occur later.
The most common complications of a bad exercise routine are usually:
- Muscular tearing.
- Neck and spinal pain
- Injuries and constant pain.
- Ligament tears and in the most extreme cases, heart rhythm complications.
To avoid this kind of mistakes, we have analyzed and studied an effective and practical method to be used in a constant routine and thus be able to have a detailed and healthy body.
What would be the best Full Body routine for a woman?
There are several types of routines to tone the body, we will explain each of them step by step.
These routines must be performed with a program every two days and in which you must rotate every day in the gym or at home.
This is important because we will meet the goal of slimming and reducing fat, while maintaining a healthy body and free of possible muscle aches.
It is recommended, according to experts and doctors, that before carrying out any intensive or moderate exercise program, a medical evaluation should first be carried out in which one rebels and avoids possible illnesses or limitations that would harm the health at the beginning of the program.
In this Full Body routine, the days to be scheduled would be Mondays, Wednesdays, Fridays and Sundays, where these days will begin with a few mild muscle warm-up exercises, at the beginning of the following week will rotate the program.
Changing exercise days to Tuesdays, Thursdays, Saturdays, and Mondays, and so on with the following days.
For a training we will need two dumbbells with a moderate weight with which we can do the exercises with a proper technique.
It is important not to demand too much from the body, especially at the beginning, because as we move forward, you will begin to feel slight pains that will worsen if you do not take the appropriate breaks.
It is pointed out that always it is necessary to leave a day of rest between training takes, in those days it will be necessary to be fed adequately.
It is important to emphasize that the days are completely rotational and with the selection of each one of us, we will change the sessions as the weeks go by and we will choose the type of exercise we will use with respect to the day in which we are.
There will be a total of eight (8) trainings for this program: Back, chest, shoulder, biceps, triceps, abdomen, legs and buttocks.
What will be the program to follow?
As it will be our start day, you should start with a few simple warm-up exercises.
We emphasize again that we should not demand the body in constant and hard sessions if we have been without them for a long time, in this day we will begin with some slight body warm-ups.
Warm-ups may last up to 10 minutes, but may be extended for another 10 to 20 minutes if needed for a specific exercise or sport.
In these periods, exercises of progressive mobilization of the main joints should be added to avoid injuries, which they are:
- Ankles and Feet.
We must perform several sessions of 2 to 3 times of about 10 movements in each of them. This is to prevent sudden tearing or cramping of the body.
We will finish the Monday training with a 30-minute cardio session, we will choose the exercise we like best.
Wednesday, Friday and Sunday
We will begin our program, it is emphasized that before starting the exercise, warm up briefly the body, doing the same task on Monday but doing it only 1 time, instead of 2 or 3.
After the warm up we will start our Full Body routine itself. In this one we will train all the muscular groups.
Full Body Routine
On this day we will start with the back; if we are in the gym, we will use the pulley machine to make 3 sets of Lat Pull-downs, doing 10 repetitions.
If we are at home, we can perform hip hinges, which consists of flexing the body forward, up to the height of the hip, we will exercise the dorsal with this maneuver.
Here you have a video tutorial where you will learn the correct exercise technique.
They will have to be done in 3 sets of 10 repetitions.
We already have an advance in our exercise cycle, we will continue to exercise the shoulders.
We will do Frontal Elevations and Lateral Elevations, we will have to have some dumbbells for it; even at home.
For the Frontal Raises, we will do 3 sets of 10 repetitions, using a moderate weight that allows us to perform them with a correct technique.
With the Lateral Elevations, we’ll do the same as with the Side Raises. Three sets of 10 repetitions, always with perfect technique.
We will continue with a series of Biceps and Triceps, which will be 3 sets with 10 repetition each.
To train this muscle we will make an alternate Curl, we will use dumbbells with a moderate weight.
Just like the rest of our routine we will use the right weight to execute each repetition with a correct technique.
To train this muscle we will do some triceps back kicks, we will also use dumbbells that are not too heavy and we can execute the exercise correctly.
Legs and Gluts
It is important to stress that, before this session, we must warm up the hip, the knees and the ankles more than anything else; these joints are extremely important, because a slight cramp could lead to acute pain.
We will make a series of squats without dumbbells and with dumbbells, in the first delivery, we made 4 series of squats, making 20 repetitions.
For the second one, using the dumbbells, we will make 3 series of squats, doing 10 repetitions in each one of them.
It is important to mention that we should take a light rest of no more than 5 minutes if we feel some exhaustion.
Here we need to take something into consideration. If you have pain or discomfort in the stomach, it is recommended to avoid this and other types of exercise until completely relieved.
This exercise will require 4 sets of 10 repetitions. As it is an exhausting exercise, you will be tired within minutes of having started, it is recommended to rest and take a breath for at least 5 minutes and resume what was programmed.
It is pointed out that you can perform abdomen in two ways, trunk elevation and shrinkage, both ways are viable and you can also perform both.
However, it must be adjusted to the programmed, a series of 2 times with 5 repetitions for both, 5 times for normal and 5 times for inverted.
At the end of the program, we will finish with a Chest exercise. In which you will have to do 3 series of 10 repetitions.
To train this muscle we’ll do a dumbbell bench press.
If we do it in the gym, we’ll use a flat bench. If we do it at home, we can do it on the floor without any problem.
In the chest position it is recommended to lie on a bench or chair, large enough to support the back, neck and head.
For this practice, dumbbells will be needed; although it can also be done without dumbbells, however this element is necessary for it to take effect.
Duration of the Full Body routine program
This routine or circuit we will do the days mentioned during a month, at the end of this period we will change exercises.
We will do this because our body tends to get used to the training, if this happens we will lose effectiveness in it.
What type of dumbbells should be used?
Although there are different shapes, sizes and weights of dumbbells, it is necessary to know which type of dumbbells are the best to use for this type of training.
To burn calories, it is necessary to lift weights, which develops muscles and burns our fats.
However, we must know what kind of weight is right for us when choosing dumbbells.
If we lift too light a weight, we’re not doing anything and we’re wasting time.
On the other hand, if we lift too much weight, it would be dangerous and we could injure ourselves or in the worst case, acquire a hernia.
What dumbbells do I use?
So in light of the above: What is our ideal dumbbell? Or which one should we use?
The most appropriate thing would be to ask our professional instructor, given that he has the ability to know what our ideal weight to lift is.
However, if we do not have the help of an expert staff, we must take certain things into account when choosing.
Normally, experts in the field assure that men can directly lift a weight of around 5 kg and assure that women can start with a weight of around 3 kg, however this is not entirely true, since not all bodies are equal and need or require another type of training.
The ideal weight at which a woman should start using dumbbells would be from 2 kg, which would be equivalent to about 5 pounds.
When do I increase my dumbbell weights?
As you gain strength progressively with the exercises, the weight will increase.
We recommend that by the second week, if you notice any slight increase in your forearm strength, increase your dumbbell’s weight to about 3 kg and so on.
According to an estimate, the amount of strength that a human being gains from exercises can range from 3 to 4 weeks, gaining a slight change per month.
You can use this information to give you an idea of the amount of strength and methods you can use when you perform your scheduled sessions.
What kind of food should be consumed in this program?
To maintain a healthy body and optimal exercise conditions, you must take into account the fact that you need to have a strict and balanced diet, the body needs components that without them we could not resist the training conditions that we give.
In order to continue with our routines, we must consume carbohydrates, proteins and fat; the latter must be meat, which provides us with the energy necessary to maintain our rhythm and health.
Before carrying out any exercise or the days of rest, it is recommended to ingest some type of consumption based on meat and chicken accompanied by some type of drink such as the banana shake or skim milk shake.
It should be noted that everything you eat between 2 to 8 hours before starting any type of training, influences your body and allows you to continue or stop your progress respectively as we are.
The constant use of water is fundamental in all senses, always keep a glass or thermos with cold water at hand.
This element is extremely important because it is the basis of the hydration we will need to resist the exercises in the program.