45 Minute Full Body Workout (B)

45 Minute Full Body Workout (B)

This is a balanced, 3-day a week full body workout routine.  Each session is about 45 minutes.  It's a beginner to intermediate level workout that assumes you know the basics of dumbbell and barbell strength training.  

By now, you probably have guessed that I enjoy 45-minute, 3 day a week strength training plans.  I figure I should be able to do a warmup, complete my routine and leave in about an hour.  This routine is the one I'm currently doing, and it has been great for keeping my entire body in shape in a limited amount of time.

The table below shows the breakdown of the workout between the days.  It gives the exercises, the part of the body being worked, sets, reps and how long to rest between sets.  

Workout schedule
Alternate workout A and B with one day between.  For example:

• Monday - Workout A
• Wednesday - Workout B
• Friday - Workout A
• Monday - Workout B
• Wednesday - Workout A
• Friday - Workout B

And of course if Monday, Wednesday and Friday aren't the best days for you, feel free to change it up.  But give yourself a day between workouts for recovery.  The exercises beginning with "A" or "B" can be supersetted together if desired.  

Good luck and let me know how this works for you. Also let me know if you have any suggestions for improvement.

Workout guides
Click on the following links to see videos on how to perform each exercise properly.

• Plank
• Kettlebell Swing
• Inverted Row
• Goblet Squat
• Bench Press, Dumbbell Press
• Swiss Ball Rollout
• Back Squat
• Chin-ups, Pull-ups
• Cable Pull Through
• Shoulder Press, or Dumbbell Shoulder Press

Tips for beginners

• Planks - start with a knee-based plank variant for 30 seconds, working up gradually to a full plank for 60 seconds
• Chin-ups and Pull-ups - use an assisted chin-up or pull-up machine
• Press - for chest and shoulder presses, initially use dumbbells at lighter weights, working up to barbell presses with heavier weights
• Back Squat - start with body weight squats

Click on the link below for a downloadable copy of the workout.  If you find the workout useful, please click on one of the ads you see.  That helps generate a little income to support this site, thanks!  See my other workouts by clicking here.

full_body_45_minute_workout__b_.pdf
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