According to Canadian Living, more of you want to get into full-body workouts to exercise more efficiently. That’s because no matter what you are looking to gain, full-body workouts can be highly beneficial and potentially better than splitting up muscle groups every time you work out.
If you are starting out or even a hardcore gym fanatic, incorporating full-body workouts into your workout routine once in a while will help you achieve your body goals by strengthening every muscle during your workout. We’re here to show you how and suggest a few items for your home gym to ensure you’re adequately equipped.
What are the Pros of a Full Body Workout?
Changing some of your training to full-body workouts can have different advantages than splitting muscle groups. These full-body workouts allow your whole body to be worked and used, which is different from doing split workouts, and potentially allows your body to:
- Increase strength
- Build more muscle and increase muscle recovery rate
- Burn more calories in less time
- Allow for more understanding of your muscles
- Get a more efficient workout
- Improve conditioning
These benefits allow you to progress significantly in a shorter time and see results faster. So, if you have yet to get the desired results, allow time during your week to have a full-body workout.
Kettlebells
Kettlebells are a great starting point for full-body workouts as they are versatile. You can perform many different exercises with just one or two kettlebells. For example, York Barbell offers 5 lb to 80 lb kettlebells. Consider a kettlebell stand to keep your kettlebell set organized and clean. This kettlebell equipment can be a perfect addition to your at-home gym, helping you gain strength and the ideal body you want.
Total Body Workout Using Kettlebells
According to WebMD, some kettlebell exercises can pump your heart and burn 20 calories a minute, just like a 6-minute mile. Using kettlebells as your workout equipment can provide much flexibility and help you achieve different intensities throughout your workout.
Here’s how to structure a comprehensive kettlebell routine:
1. Kettlebell Goblet Squat
- How to do it: Hold a kettlebell close to your chest with both hands and squat down, keeping your chest up and back straight. Press through your heels to stand up.
- Muscles Targeted: Quads, glutes, and core.
- Benefits: Builds lower-body strength and improves core stability.
2. Kettlebell Push Press to Overhand Carry
- How to do it: Begin with the kettlebell at shoulder level. Push through your legs, pressing it overhead. Once overhead, engage your core and walk forward, maintaining balance.
- Muscles Targeted: Shoulders, arms, and core.
- Benefits: Increases upper body strength and balance, especially for shoulder stability.
3. Kettlebell Floor Press
- How to do it: Lie on your back with a kettlebell in one hand. Press it upward until your arm is straight, then lower slowly.
- Muscles Targeted: Chest, triceps, and shoulders.
Benefits: Enhances upper body strength and isolates the chest and triceps.
4. Kettlebell Deadlifts
- How to do it: Stand with feet hip-width apart, holding the kettlebell with both hands. Hinge at the hips, lowering the kettlebell toward the ground, then return to standing by squeezing your glutes.
- Muscles Targeted: Glutes, hamstrings, and lower back.
- Benefits: Strengthens posterior chain and improves hip mobility.
5. Kettlebell Thrusters
- How to do it: Hold the kettlebell at chest height. Squat down, then press the kettlebell overhead as you stand up.
- Muscles Targeted: Full body – primarily shoulders, legs, and core.
- Benefits: Builds strength and cardiovascular endurance in a single movement.
6. Kettlebell Swings
- How to do it: With feet shoulder-width apart, hold the kettlebell with both hands. Swing it back between your legs, then thrust your hips forward to bring it to chest height.
- Muscles Targeted: Glutes, hamstrings, and core.
- Benefits: Enhances explosive power and works as a dynamic cardio exercise.
Repeat each exercise for 10-15 reps and adjust weight as needed. This routine provides a powerful blend of strength, endurance, and core stability in one session.
Tips for Planning Your Workout
Here are some tips on planning your full-body workouts to get the best results:
- Know what you are doing before entering your home gym. (Write your workout using your phone’s Notes app.)
- Design your workout plan so you can target all muscle groups equally
- Start with the most essential exercises that are top priority & meet training goals
- Make sure you use proper form and technique. (Take a video of yourself to see what you can fix.)
- Use the correct weight. Change up the number of sets and reps if needed.
- When you do heavy lifts, do fewer reps, and vice versa.
- Always allow ONE day of rest a week!
Switching your workouts to full-body exercises rather than splitting up arm and leg days can help you gain muscle strength and lose more calories in a shorter period. Even using one or two kettlebells can do the trick for completing your full-body workout.
Now, get out there and get your full-body workout on with kettlebells! Check out our blog for more information on York Barbells, exercises, and weightlifting.