Get Started with Training After Summer: Effective Full-Body Workout Programs

After a summer filled with relaxation and perhaps a little too much time off, it's time to get back into the swing of things and get your fitness routine back on track. Whether you prefer strength training or circuit training, here are two effective programs to help you get back on track.

Upper body workout 1

1. Bench press
   4 sets - 8-12 reps
   Focuses on chest, shoulders and triceps. Lie on a bench with the barbell above your chest, slowly lower and press up to the starting position.

2. Lat pull-ups
   4 sets - 8-12 reps
   Strengthens the upper back, especially the latissimus dorsi. Pull the handle down to your chest and slowly release it back up.

3. Incline bench press
   3 sets - 8-12 reps
   Works the upper chest, shoulders and triceps. Lie on an incline bench and press the dumbbells upwards.

4. Seated rowing
   3 sets - 10-15 reps
   Strengthens the back and biceps. Pull the handles towards your body, keeping your elbows close to your body.

5. Bicep curl with barbell
   3 sets - 8-12 reps
   Isolates biceps. Stand with the barbell in your hands and curl up to shoulder height.

6. Triceps pushdown
   3 sets - 10-15 reps
   Focuses on the triceps. Press the handle down until your arms are fully extended.

Upper body workout 2

1. Military press
   4 sets - 8-12 reps
   Trains shoulders and triceps. Press a barbell upwards from shoulder height.

2. Barbell rowing
   4 sets - 8-12 reps
   Strengthens your back and biceps. Pull the barbell towards your stomach, keeping your back straight.

3. Dumbbell flyes on flat bench
   3 sets - 10-15 reps
   For the chest and front deltoids. Bring the dumbbells from the side to above the chest.

4. Face pulls
   3 sets - 12-15 reps
   For the upper back and back of the shoulders. Pull the handles towards your face, keeping your elbows high.

5. Cable curl
   3 sets - 10-15 reps
   Isolates biceps. Curl the cable towards the shoulders.

6. Dips
   3 sets - 8-12 reps
   Effective for triceps and chest. Lower your body down and press back up.

Leg workout 1

1. Squat
   4 sets - 8-12 reps
   Strengthens legs and glutes. Lower your body until your thighs are parallel to the floor.

2. Leg kick
   4 sets - 10-15 reps
   Isolates quadriceps. Extend legs and lower slowly.

3. Thigh curl
   3 sets - 10-15 reps
   For hamstrings. Curl your legs up toward your buttocks.

4. Lunges with dumbbells
   3 sets - 10-12 reps per leg
   Works legs and glutes. Take a big step forward and lower your body.

5. Hip lift
   3 sets - 12-15 reps
   To strengthen the glutes. Lift your hips until your body is in a straight line.

Leg workout 2

1. Front bend
   4 sets - 8-12 reps
   Focuses on the quadriceps and core muscles. Hold the barbell forward and lower your body.

2. Sumo deadlift
   4 sets - 8-12 reps
   Trains the entire lower body with a focus on the glutes and hamstrings. Keep your feet wide apart and lift the weight.

3. Standing calf press
   4 sets - 12-15 reps
   For the calf muscles. Stand on your toes and lower your heels down.

4. Step-ups with dumbbells
   3 sets - 10-12 reps per leg
   Good for leg strength and balance. Step up onto a bench with one leg at a time.

5. Lying leg press
   3 sets - 10-15 reps
   Isolates quadriceps and glutes. Press the weight away from the body with your legs.

Bodyweight Circuit Workouts

For those of you who prefer bodyweight exercises and circuit training, here are four different workouts that effectively train the entire body.

Workout 1: Full-body circle

1. Squat
   4 sets - 15-20 reps
   Stand with your feet shoulder-width apart, bend your knees and lower yourself as if you were going to sit on a chair.

2. Push-ups
   4 sets - 10-15 reps
   Place your hands shoulder-width apart on the floor, lower your chest to the ground and press back up.

3. Result
   4 sets - 12-15 reps per leg
   Take a big step forward, lowering your body until your knees are at a 90-degree angle.

4. Plank
   4 sets - 30-60 seconds
   Lie on your stomach, support yourself on your forearms and toes, keep your body straight.

5. Burpees
   4 sets - 10-12 reps
   Start standing, do a squat, jump out into a push-up, jump back and finish with an upward jump.

Workout 2: Lower Body and Core

1. Lunge with hope
   4 sets - 12-15 reps per leg
   Perform a lunge, jump up and switch legs in the air.

2. Hip lift
   4 sets - 15-20 reps
   Lie on your back with your knees bent and feet on the floor, lift your hips up.

3. Mountain Climbers
   4 sets - 30-45 seconds
   From a push-up position, pull one knee toward your chest at a time, quickly.

4. Leg kick
   4 sets - 15-20 reps per leg
   Lie on your back and lift one leg straight up, slowly lower it and switch legs.

5. Russian Twists
   4 sets - 30-45 seconds
   Sit on the floor, lean back slightly and turn your upper body side to side.

Workout 3: Upper Body and Core

1. Dips
   4 sets - 10-15 reps
   Use a bench or stable surface to lower and raise your body using your triceps.

2. Dumbbell flyes (alternative: push-ups)
   4 sets - 12-15 reps
   Lie on the floor and perform flyes or push-ups.

3. Bodyweight Rows (alternative: narrow-grip push-ups)
   4 sets - 10-15 reps
   Use a table to pull your body up or do narrow push-ups.

4. Leg lift
   4 sets - 15-20 reps
   Lie on your back and lift your legs straight up, lowering them slowly.

5. Plank with leg lift
   4 sets - 30 seconds per leg
   Perform a plank and lift one leg at a time.

Pass 4: Dynamic Circle

1. Burpees with squats
   4 sets - 10-12 reps
   Perform a squat, jump out into a push-up, jump back and finish with an upward jump.

2. Jumping Lunge
   4 sets - 12-15 reps per leg
   Perform a lunge and jump up, switching legs in the air.

3. Side plank
   4 sets - 30 seconds per side
   Lie on your side, support yourself on your forearm and keep your body straight.

4. Spider-Man Plank
   4 sets - 30 seconds
   From plank, pull one knee toward the same side of the elbow and switch legs.

5. Folding knife
   4 sets - 15-20 reps
   Lie on your back and lift your legs and upper body to reach your toes with your hands.

How to use the products:

• 20-30 minutes before training: 1-2 scoops Power PWO + 1 scoop Super Fast Carbs
• During training: 1-2 scoops Super EAA + 1 scoop Super Fast Carbs
• After training: 1-2 scoops Whey100

To get optimal results from your training, it is also important to eat a nutritious and balanced diet. Read more about diet for training in our latest blog post: Diet for training – how to build muscle and burn fat at the same time.