The full-body-formula. An effective full body workout for all fitness levels

Looking for a workout routine that targets the entire body? ISOFIT’s full-body workout formula is designed to be adaptable, ensuring that beginners and seasoned athletes can benefit.

This tried and tested formula features functional movement patterns and a blend of supersets and EMOMs (Every Minute on the Minute) to enhance efficiency and maintain high-quality movement, for maximum results. Here’s how it works:

Start with a Superset

A superset involves performing two exercises back-to-back, making it an efficient way to train multiple muscle groups simultaneously. Here's an example of a full-body superset workout with regressions and progressions:

A: 16 alternating reverse lunges

Regressions: Bodyweight lunges or use 1 light dumbbell (DB) in a goblet hold.

Progressions: Use a barbell in a back rack position or 2x medium/heavy load dumbbells or kettlebells in a suitcase hold.

A2: 10 dual DB Arnold press

Regressions: Seated on a bench without back support for intermediate athletes.

Progressions: Perform the exercise in a tall kneeling position (up on the knees).

Complete 4 rounds. Rest 90-120 seconds between rounds.

Follow with a Strength EMOM

An EMOM workout involves completing a specific set of exercises at the start of every minute, resting for the remainder of the minute. This type of training is great for building strength and endurance. 

We recommend 12-16 minutes, aiming for 3 to 4 different exercises. Here’s how this might look:

EMOM 12-16 minutes

1: 8-10 goblet KB/DB squats

2: 10-12 dual DB Romanian deadlifts

3: 8-12 push-ups

4: 10-12 KB lateral plank drags

Regressions and progressions:

1. Regression: Light-medium weight. Progression: Medium-heavy weight

2. Regression: Light-medium weight. Progression: Medium-heavy weight

3. Regression: All fours. Progression: Incline/on toes

4. Regression: All fours and light-medium load. Progression: Full plank position

Finish with a WOD (Workout of the Day)

The WOD format is a functional workout for time, designed to push your limits and ensure a full-body burn. The structure of our example below is based on a descending rep scheme, meaning you'll complete progressively fewer repetitions of each exercise as you move through the sets. Here’s how it works:

Beginner:

21-15-9-3

KB deadlift*

Bench burpee

*200m row buy-in each round (each round starts with a 200m row before proceeding with the exercises)

Advanced:

21-15-9-3

American KB swings*

Down ups/burpees

*300m row buy-in each round (each round starts with a 300m row before proceeding with the exercises)

Achieve your fitness goals with our world-class coaches

By incorporating functional movement patterns like push, pull, squat, and deadlift, this full body workout formula ensures a balanced session for all major muscle groups. The combination of supersets and EMOMs enhances efficiency while keeping workouts fun and challenging.

The ISOFIT formula is adaptable for all fitness levels through regressions and progressions, helping everyone achieve their goals. Whether you want to build strength, improve endurance, or enhance overall fitness, this is an effective and versatile approach.

Ready to take your fitness to the next level? Book a PT consultation or join a functional fitness class today and start your journey with ISOFIT!