Let me show you how to organize your workouts. Also some exercises so you can create your own.

Most of the Full Body Workouts sessions I do are from 6 to 8 exercises in a super set or tri-set manner plus intervals at the end. You can organize it like this:

Super Set 1

• Lower Body Exercise (Posterior) some people say knee dominant.
• Upper Body Pushing Exercise (vertical)

Super Set 2

• Lower Body Exercise (Anterior) Hip Dominant
• Upper Body Pulling Exercise (Horizontal)

Super Set 3

• Lower Body Exercise (single leg)
• Upper Body Pushing Exercise (Horizontal or Vertical)

Super Set 4

• Total Body Metabolic Exercise
• Core Exercise

You can mix this any way you want. Just keep each Super Set 1upper body exercise and 1lower body exercise

Exercises

Lower BodyExercises (Posterior)

• Squat with or without DB
• Step Up
• DB Overhead Squat

Upper Body Vertical Pushing Exercises

• DB Shoulder Press (alternate arms) (Regular grip, Inverted or Hammer grip) (Seated or Standing)
• DB Front Raises

Lower Body Exercises (Anterior) or Hip Dominant

• Lunges (variations) Lateral, Back, Forward, Diagonal
• Rumanian Death Lift
• Death Lift
• Stability Ball Leg Curls

Upper Body Horizontal Pushing Exercises

• Bench Press (variations)
• Push-Ups
• 1arm Push-ups
• Dumbbell or Band Fly’s

Upper Body Pulling Exercises (Vertical)

• Pull-Ups
• Band Pull-Downs
• Chin-Ups
• Band Swimmer Pulls

Upper Body Pulling Exercises (Horizontal)

• DB Rows (variations) one hand or two hands, elbows in or out
• Body Weight Rows
• Band Horizontal Pulls

Lower Body Single Leg Exercises

• Single Leg Squat
• Single Leg RDL
• Single Leg Hip Extension
• Bulgarian Squat

Metabolic Exercises

• Jumping Jacks
• Mountain Climbers
• Jumping Splits Lunges
  Any Combination and Explosive Exercises can be very metabolically demanding

Core Exercises

• Plank
• Crunches (Variations)
• Bicycles
• Leg Raises
• T Push-ups (also horizontal pushing exercise)

There are hundred of the exercises you can use. Also check out this new book about  workouts and exercises click here and tell me what you think.

Enjoy your new workout

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