Basic Full Body Workout
If you only have one day per week to train, you should take a look at this plan. This full body workout trains your whole body in just one session. It is also a great training for beginners.
Standard Full Body Workout
7 exercises
The barbell squat is a foundational exercise that offers multiple benefits, including improved strength, power, and muscle mass. Key muscle groups activated during this exercise include the quadriceps, hamstrings, glutes, and lower back. For athletes, incorporating barbell squats can enhance performance by promoting better balance, agility, and explosiveness, which are crucial for sports like football, basketball, and track. Additionally, squats improve core stability and support injury prevention by strengthening connective tissues and joints.
Community Averages
55kg
Avg. weight
122lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart.
- 2Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards.
- 3Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
- 4Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this.
- 5Exhale as you push your body back up to the starting position, still keeping your torso upright.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
- •Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- •Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- •Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
The dumbbell bench press is a versatile upper-body exercise primarily targeting the pectoral muscles (chest), triceps, and deltoids (shoulders). By using dumbbells, athletes benefit from an increased range of motion and enhanced stabilization compared to a traditional barbell bench press. This exercise promotes muscle symmetry, reduces muscular imbalances, and improves functional strength, which is crucial for athletic performance. Suitable for all fitness levels, it aids in hypertrophy, strength building, and overall upper-body conditioning, making it a valuable addition to any athlete's training regimen.
Community Averages
37kg
Avg. weight
82lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Hold a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee.
- 2While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time.
- 3Position the dumbbells to the sides of your chest. Tuck your elbows in to approximately a 45-degree angle.
- 4Place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face.
- 5Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
- •Neutral Grip: Hold the dumbbells with a neutral grip, meaning your palms should face each other. This can reduce strain on your shoulders.
- •Firm Grip: Ensure your grip on the dumbbells is firm but not overly tight to remove unnecessary tension from your arms.
- •Back Arch: Maintain a natural arch in your lower back. Your buttocks, upper back, and head should remain firmly on the bench.
The bent over row with barbell is a highly effective exercise targeting the upper and lower back, shoulders, and biceps. By engaging the latissimus dorsi, rhomboids, trapezius, and the posterior deltoids, it promotes a balanced and strong upper body. This exercise also stabilizes the core and enhances overall posture. Athletes, especially those in sports requiring pulling strength like rowing or climbing, will benefit from improved muscular endurance, strength, and stability. Incorporating this exercise aids in enhancing athletic performance and injury prevention.
Community Averages
44kg
Avg. weight
96lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Stand over a barbell, the bar should line up with your toes.
- 2Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head.
- 3Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core.
- 4Hold for a count of two and squeeze your back.
- 5Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- 7On completion of your last rep, lower the barbell to the floor.
Tips & Tricks
- •Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- •Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- •Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
The Smith machine seated shoulder press is a strength training exercise providing numerous benefits, especially for athletes. It primarily targets the deltoids, specifically the anterior and medial heads, while also engaging the triceps and upper chest. This exercise aids in building shoulder strength and stability, essential for various sports requiring upper body prowess. By using the Smith machine, it ensures proper form and reduces the risk of injury. Athletes profit from enhanced shoulder endurance, improved lifting performance, and greater upper body power.
Community Averages
39kg
Avg. weight
86lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Sit Down: Position yourself on the Shoulder Press Machine and select your desired weight.
- 2Position Your Hands: Grab the handles to your sides, keeping your elbows bent and aligned with your torso. This is your starting position.
- 3Press Up: Exhale as you lift the handles, fully extending your arms. Hold the contraction at the top for one second.
- 4Lower Down: Inhale while slowly lowering the handles back to the starting position.
- 5Repeat: Perform the exercise for the recommended amount of repetitions.
Tips & Tricks
- •Align the Bench and Bar: Ensure the bench is positioned so the bar lines up directly over your shoulders for vertical pressing. This alignment helps in effective targeting of the shoulder muscles.
- •Foot Placement: Keep your feet flat on the ground, about shoulder-width apart. This stable base supports your balance and prevents strain on your lower back.
- •Grip Position: Use a shoulder-width grip. Too wide or too narrow can shift the emphasis away from your shoulders and onto other muscle groups.
The EZ bar bicep curl is an effective bicep exercise that primarily targets the biceps brachii and brachialis muscles, with secondary engagement of the forearms. The curved design of the EZ bar reduces strain on wrists, making it a preferred choice for those with wrist discomfort. Athletes benefit from enhanced arm strength, better grip endurance, and improved muscle definition. Incorporating this exercise can aid performance in other sports and activities requiring lifting, pulling, and overall upper body strength, making it invaluable for athletic development.
Community Averages
22kg
Avg. weight
48lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs.
- 2Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still.
- 3At the top of the movement, hold shortly and squeeze your biceps.
- 4Inhale as you lower the EZ bar to the starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
- •Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- •Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- •Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
The one arm triceps extension with dumbbell is a fantastic isolation exercise targeting the triceps brachii. Key benefits include improved arm strength, enhanced muscle definition, and greater stability in the shoulder and elbow joints. By focusing on one arm at a time, it ensures muscular balance and symmetry, which is crucial for athletes to prevent injuries. This exercise especially activates the long head of the triceps, making it excellent for athletes looking to boost their performance in pushing movements and upper-body endurance.
Community Averages
14kg
Avg. weight
32lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Sit on a flat bench and rest the dumbbell on your thighs.
- 2Grasp the bar of the dumbbell with both hands, one hand over the other.
- 3Kick the dumbbell up with one knee and rest the dumbbell on your shoulder. Adjust your hand position. Your palms should be facing upwards.
- 4Raise the dumbbell above your head until your arms are almost fully extended.
- 5Inhale as you slowly lower the dumbbell until it touches your back.
- 6Exhale as you raise the dumbbell up to the starting position.
- 7You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
- •Choose the Right Weight: Always select a weight that challenges you but allows you to maintain proper form throughout the exercise. If you’re new to this exercise, start with a lighter weight to get used to the movement.
- •Maintain a Neutral Spine: Keep your back straight and avoid arching or rounding your spine. Sit on a bench with back support if needed to help maintain proper posture.
- •Grip and Hand Placement: Hold the dumbbell with both hands under the top weight plate. Ensure your palms are facing upward, and your thumbs are wrapped around the handle for a secure grip.
The front plank is a fundamental core exercise offering numerous benefits. Engaging the abdominals, lower back, glutes, hips, and shoulders, it enhances stability and strength in the core region. This exercise is crucial for athletes as it improves posture, reduces the risk of back injuries, and enhances overall athletic performance by providing a solid foundation for movement. Planks also bolster body awareness and coordination, essential for maintaining proper form and efficiency in various sports and physical activities.
Community Averages
0:01:15
Avg. duration
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and elbows on a gym mat.
- 2Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders.
- 3Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise.
- 4Hold this position for the desired period of time.
- 5Then go back to the starting position to rest. You have completed your first repetition.
Tips & Tricks
- •Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- •Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- •Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
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