The Full Body Workout

I find that nothing feels better than performing a full body workout immediately after a soothing 5am meditation session.  It’s the best time to hit every muscle group possible while there are no distractions to deter you from your sets and your mind is at ease and alert to the task.

In my case, at 5h30am, all tv’s are off, my daughter is asleep, and you can’t possibly ask for a better workout environment, silence with no disturbance.

While most tend to prefer the traditional split body workout routines, I stick to the full body workouts for a couple of reasons:

  1. I’m not trying to be a bodybuilder. I have a goal to be as lean as possible, but my main priority is staying healthy. So, for that reason, splitting my workouts makes no sense to me. (Please feel free to comment if I’m missing something)
  2. I really don’t feel as bad if I skip a day as I know I will be working out every core muscle group the next day.
  3. I find my overall energy level much higher after a full body workout. I also feel like I’ve accomplished more.
Currently 153.9 lbs. – 15.1% BF

I’ve tried following various workout schedules from sites such as, but after trying so many varieties and trying tips from so many instructors, I decided to pick and chose what I liked and created my own plan and schedule.

That’s what life is all about, gathering information here and there and seeing what works best for you.

I like to alternate between the Bowflex and free weights depending on my mood. I like working out every 2nd day, 4 times a week and then rest 2 days straight.  I’m not sure how I came up with it but for me, it works great. On days between workouts, I do Pushups, Pull-ups and Crunches so that my body can stay active but not anywhere close to exhaustion. I don’t care if it’s 5 pushups every hour, when I hit 100, I’m satisfied.

I tend to use these pictured below on a push up day.

The Perfect Push Up

For example:

Monday: Full Body 25 Mins (more focus on the back)

Tuesday: 30 Pull Ups throughout the day

Wednesday: Full Body 25 Mins (more focus on chest)

Thursday: 100 Pushups throughout the day

Friday: Full Body 25 Mins (More focus on the core)

Saturday: 150 Crunches throughout the day

Sunday: Full Body 25 Mins (More focus on shoulders)

Monday: Rest

Tuesday: Rest

Wednesday: Full Body 30 Mins (more focus on the back)

Working out early starts the day right.

On my rest days, I usually do something that involves stretching so that my muscles heal properly and stay ready. Exercises such as Yoga or Pilates are great options during rest days.

If there’s one major benefit I’ve noticed since I began this routine last year, it’s my sleeping habits. I’ve dealt with sleep apnea my whole life but for the past year or so, my sleep has been amazing. I am in my late 30’s and I can honestly say I haven’t slept or felt this good since my 20’s. And… I rarely get sick if at all.

Another contributor must be my diet. I’m not vegan or a health nut. I still eat hot dogs, burgers, pasta and gluten. But very little of it. I used to eat out every day, now it’s reduced to maybe once every 2 weeks or less. I’ve greatly reduced my sugar intake and that has helped tremendously.

I will be posting on my diet soon. I have a great metabolism so I don’t think I can ever be overweight, but I can get out of shape. I’m proud of what I’ve accomplished so far, but I am still ways from my goal. The abs are getting there. I think results will really start showing this summer.

I will make sure to keep you all posted and for those following a similar journey, feel free to follow me and let me know as strength really works best in numbers.

“Work hard in silence, let your success be your noise.” – Frank Ocean

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