Transform your body in just 2 hours a week with this highly effective total body workout. Build muscle, gain strength, and get lean, now!
Tired of long hours at the gym? Say hello to the ultimate 2-day split total body workout.
This routine is perfect for those who want to get fit, strong, and lean all from the comfort of their own home.
With just two hours per week, you can sculpt those muscles, increase your strength, and leave everyone else in the dust.
The best part? You get to choose your own workout days. So, whether you prefer to work out on Monday and Thursday or Sunday and Wednesday, the choice is yours.
Let’s get ready to show those muscles some love and get in the best shape of your life!
The First Total Body Workout
Let’s get pumped! Your first workout is jam-packed with five fantastic exercises: squats, barbell bench presses, bent-over rows, Romanian deadlifts, and crunches.
It’s time to flex those muscles! Aim for 3 sets of 10 reps for each exercise.
Remember, good form is key, so take your time and focus on proper technique.
Let’s get ready to feel the burn and turn those muscles into pieces of art!
Squats are a great exercise for your lower body, but make sure you do them properly, like this:
- Stand with your feet hip-width apart and your arms stretched out in front of you.
- Lower your butt down as if you’re sitting back in a chair, keeping your back straight and your knees over your ankles.
- Then push back up to the starting position. It’s important to keep your weight in your heels and engage your core throughout the movement.
Now, if you find yourself laughing because you forgot to hold in your tummy, don’t worry, it happens to the best of us! Keep practicing and soon you’ll be squatting like a pro.
2. Barbell Bench Press
The Barbell Bench Press is a classic strength training exercise for your chest, but it’s important to do it correctly to avoid any embarrassing situations.
- Lie flat on a weight bench with your feet firmly planted on the floor.
- Take a barbell with a weight comfortable for you and lower it towards your chest, keeping your elbows at a 90-degree angle.
- Then, push the barbell back up to the starting position, making sure to keep your wrists straight. Remember to breathe out as you push the weight up, and inhale as you lower it down.
And don’t forget to use a spotter for heavier weights, unless you want to become a human bridge! With proper form and some practice, you’ll be bench pressing like a champ.
3. Bent-Over Row
The Bent-Over Row is a great exercise for your upper back and arms, but make sure to do it with good form to avoid looking like a floppy fish!
- Stand with your feet hip-width apart and bend forward at the hips, keeping your back straight.
- Take a barbell or two dumbbells and pull them towards your chest, keeping your elbows close to your body.
- Then lower the weights back down to the starting position, making sure to engage your shoulder blades.
- Remember to keep your core tight throughout the movement to avoid any unnecessary swinging.
- And if you find yourself making a funny face while rowing, don’t worry, it’s just your muscles working hard! With proper form and some practice, you’ll be rowing like a pro.
4. Romanian Deadlift
The Romanian Deadlift is a fantastic exercise for your hamstrings and glutes. Here’s how to do it right to avoid any injuries:
- Stand with your feet hip-width apart and hold a barbell or two dumbbells in front of your thighs.
- Keeping your back straight, bend forward at the hips and lower the weights towards the ground, making sure to keep your knees slightly bent.
- Then, stand back up to the starting position, using your glutes and hamstrings to push yourself up. Remember to keep your core tight and your head in line with your spine.
And if you find yourself giggling because the movement feels like a wacky dance, don’t worry, it’s all part of the fun! With proper form and some practice, you’ll be deadlifting like a Romanian.
Looking for a way to get a six-pack that’ll make everyone do a double-take? Look no further than the crunch!
This simple exercise will have you laughing your way to a toned midsection in no time. Here’s how to do the crunches:
- Just lie flat on your back, bend your knees, and put your hands behind your head.
- Then, lift your shoulders off the ground (but keep your neck relaxed), and lower back down to the starting position.
- Repeat until you’re feeling the burn, but don’t forget to engage your abs and avoid pulling on your neck!
In the end, your abs will be begging for mercy, but your friends will be begging for your secret. So go ahead, give those crunches a try and get ready to show off your six-pack!
The Second Total Body Workout
Get ready to conquer your second full-body workout! This one’s loaded with exercises that will challenge every muscle in your body.
We’ve got barbell deadlifts, seated barbell military presses, close grip bench presses, standing barbell curls, and seated calf raises. You’re in for a treat!
And don’t forget, the formula stays the same – you’ll be doing 3 sets of 10 reps for each exercise.
So, get your weights ready, put on your game face, and let’s do this! This workout is guaranteed to make you feel like a superhero.
1. Barbell Deadlift
It’s time to add some serious strength to your workout routine with the barbell deadlift. This classic exercise is sure to give you a good full-body workout in no time.
- Start by standing with your feet hip-width apart, and hold a barbell in front of your thighs.
- Then, bend forward at the hips, keeping your back straight and your knees slightly bent, and lower the barbell towards the ground.
- Stand back up to the starting position, using your glutes and hamstrings to push yourself up. And don’t forget to keep your core tight and your head in line with your spine!
With proper form and some practice, you’ll master this move and leave everyone in awe of your impressive strength.
2. Seated Barbell Military Press
Ready to beef up your upper body? The Seated Barbell Military Press is just what you need! This classic exercise will help you add some serious strength to your shoulders, triceps, and upper chest.
- Start by sitting on a weight bench with your feet firmly planted on the floor.
- Take a barbell with a weight comfortable for you and lift it overhead, keeping your wrists straight and your core engaged.
- Lower the barbell back down to the starting position, making sure to keep your elbows close to your body. Remember to breathe out as you lift the weight overhead, and inhale as you lower it down.
3. Close Grip Bench Press
The Close Grip Bench Press is an excellent exercise for building strength in your triceps and chest.
- To start, lie flat on a weight bench with your feet firmly planted on the floor.
- Take a barbell with a weight that is comfortable for you and hold it with a narrow grip (about shoulder-width apart) over your chest.
- Lower the barbell towards your chest, keeping your elbows close to your body.
- Then, push the barbell back up to the starting position. Make sure to keep your wrists straight and core engaged, and avoid arching your back.
By performing this exercise regularly with proper form, you will build stronger and more defined triceps and chest muscles.
4. Standing Barbell Curl
The Standing Barbell Curl will help you build strength in your biceps.
- Start by standing with your feet shoulder-width apart and holding a barbell with a weight that is comfortable for you.
- Keep your elbows close to your body and curl the barbell up towards your chest.
- Lower the barbell back down to the starting position, making sure to keep your shoulders relaxed and your core engaged.
- Avoid swinging the weight or using momentum to lift the barbell.
5. Seated Calf Raise
Here’s how to properly perform the seated calf raise exercise:
- Start by sitting on a calf raise machine with the balls of your feet on the footplate and your heels hanging off.
- Raise your heels as high as you can, then lower them back down to the starting position.
- Make sure to keep your knees bent slightly and your core engaged.
You can also perform this exercise using a dumbbell or a barbell placed on your knees, just like in the picture above.
There are several ways to improve this total body workout if it goes too easy for you:
- Instead of working out 2 days per week, try 4-5 days per week. Don’t forget to alternate between workouts.
- Increase the number of repetitions on every set of every exercise until you hit 25 reps for each set, then add more weight and start again from 10 reps.
- Increase the number of sets to 4 or 5.
- Add additional exercises like push-ups, planks, or any other exercise you want on each day, but don’t train longer than an hour and a half per day.
This total body workout will leave you feeling like a fitness superhero in no time. From squats to deadlifts to seated calf raises, this workout covers all the essential exercises to help you build strength and improve your overall health and wellness.
So grab your weights, find a gym (or clear some space in your living room), and get ready to sweat!
Remember, proper form is key, so take your time and focus on quality over quantity. And don’t be afraid to have a little fun while you’re at it!
After all, fitness should be enjoyable, not a chore. So put a smile on your face, blast some tunes, and get ready to crush your workout. Happy lifting!