What are some full body fitness programs?

Fitness is something that many men and women do often, but most people only exercise a certain part of their body, and few people exercise the whole body and have a full body fitness plan. The editor thinks that people who have a full-body fitness plan must be very perseverant. Some people who want to exercise their whole body will ask the editor if I can give them some advice or recommendations. In order to meet everyone's needs, the editor will introduce a full-body fitness plan to everyone.

1. Warm up for about 15 minutes, enough to make your body sweat slightly.

2. Strength training week: Target muscles: Action: Number of sets: Number: x sets.

Monday, target muscles: chest, movements: flat dumbbell fly 6 sets x 10, flat dumbbell bench press 5 sets x 12, push-ups: 6 sets x exhaustion.

Tuesday, target muscles: back, movements: single-arm dumbbell rowing 7 sets x 12, bent-over dumbbell rowing 5 sets x 12, straight-leg deadlift: 6 sets x 12.

Wednesday, target muscles: shoulders, movements: dumbbell press 5 sets x 10, bent-over fly 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright rowing: 5 sets x 12.

Thursday, target muscles: biceps and triceps, movements: alternating dumbbell curls 3 sets x 8, concentration curls 3 sets x 8, single-arm curls in front of the chest 3 sets x 12, close-grip bench presses 3 sets x 8, single-arm flexion and extension behind the neck 3 sets x 8, flexion and extension behind the back 2 sets x 12.

Friday, target muscles: legs, movements: scissors squats 3 sets x 10, straight back kneeling 4 sets x 10, frog jumps 2 sets x 30, high leg raises 3 sets x 120, supine hip raises 3 sets x 30.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bar dips 2 sets x exhaustion, push-ups 3 sets x exhaustion, flat dumbbell flyes 3 sets x 10, flat dumbbell bench press 3 sets x 12, sit-ups 2 sets x exhaustion, waist rotations 2 sets x 40, side curls 2 sets x exhaustion, side bends with bell lifts 3 sets x 12.

On Sunday, rest or run: jog for 20 minutes, run fast for 5 minutes, jog for 15 minutes, run fast for 5 minutes, and jog for 15 minutes.

The whole-body fitness plan that the editor introduces to you may only be suitable for a certain group of people, because everyone's physique is different and the intensity of exercise they receive is also different. Therefore, the editor recommends that you exercise according to your own physical condition and do not blindly follow others, otherwise it may harm your body.