The best full body workout after a long break is a short one you can repeat three times a week: a squat, a hinge, a push, a pull and a carry, done on a clock with light weights. Below are three versions, for a kettlebell at home, for bodyweight only and for the gym, so you can start today wherever you are.
Don't fancy building your own? Pick a short workout and the app will find one for the kit you have.
Why full body after a long break?
Because you train everything often, which gives you more practice at each movement. When you've been away, frequency beats volume. Three full-body sessions a week, with rest days between, rebuilds technique and strength without any one session flattening you. Splits can wait.
Every workout in the app is already full body in spirit. Modes just change how the clock is used. See AMRAP, EMOM, Tabata and For Time.
How do you build a full body session?
Pick one move from each pattern:
- Squat: goblet squat, air squat, leg press
- Hinge: swing, Romanian deadlift, hip bridge
- Push: push-up, press
- Pull: row, pulldown
- Carry or core: farmer's carry, plank
Keep the warm-up to five minutes. Stop each round with reps left.
Routine 1: Kettlebell at home (12 minutes)
Set a 12-minute AMRAP:
- 10 kettlebell swings
- 8 goblet squats
- 6 clean and presses (3 per arm)
Repeat for 12 minutes. Belltower Cycle in the app is similar: clean and presses plus swings. Start with a lighter bell than you think. Our one-kettlebell home gym guide has weights and the five moves to learn first.
Routine 2: Bodyweight only (10 minutes)
Set a 10-minute EMOM, alternating minutes:
- Odd minutes: 12 air squats
- Even minutes: 8 push-ups (hands raised if needed)
Finish each minute with 10 to 15 seconds spare. If you can't, drop the reps. That's what the clock is for. For a bodyweight AMRAP, try Bodyweight Assembly Line, and swap its burpee broad jumps for something easier at first.
Routine 3: At the gym (35 minutes)
- Leg press: 2 x 10
- Dumbbell Romanian deadlift: 2 x 8 to 10
- Chest press machine: 2 x 10
- Seated row machine: 2 x 10
- Plank: 2 x 30 seconds
Add a 10-minute walk or bike to finish. See the gym plan after a long break for a four-week build.
How often should you do it?
Three times a week with a rest day between. The US guidelines suggest strength work on at least two days and 150 to 300 minutes of moderate activity a week, and walking covers the rest. Read how many days a week should I work out.
When should you add weight?
When every round feels easy for two sessions in a row. Add the smallest jump, and drop back if form slips. Pace round one, because round one lies.
What about soreness?
Expect some. It usually peaks 48 to 72 hours after a new workout and fades within a week. See sore for days after working out.
FAQs
Is full body better than a split after a break?
For most returners, yes. You practise each movement more often.
Can I do it every day?
No. Muscles recover between sessions. Walk on rest days.
Do I need a gym?
No. Routines 1 and 2 work at home.
The bottom line
Pick a routine that fits your space, do it three times a week and add a little each week. Pick a short workout, or start with the 4-week restart plan. Heading into a gym for the first time in years? Read starting the gym after a long time.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition or haven't exercised in a long time, check with your doctor before starting.
- full body
- home workouts