The Best Full-Body Gym Routine

With the days getting shorter and the weather becoming colder, it can be challenging for us to find the energy to stay active. However, we college girls can benefit from staying fit this fall season. Whether you’re a gym rat or someone who needs a little structured guidance, here’s my full-body gym routine at FitRec. 

Cardio & Stretch

Before starting anything, it’s important to stretch. According to Harvard Medical School, stretching warms up your muscles, prepares your body for physical activity, and prevents injuries. Do a mix of lunges to target hamstrings, calves, and hip flexors. 

Now, get some cardio in before hitting the machines. Hop on the treadmill and go at a steady pace until you reach a mile. A great alternative is to step on the stairmaster and change the incline and speed to your preference. 

Arms & Back

Now you’re ready to pump some iron. I like to start with arms to gradually build muscle strength before hitting legs and core. The following two machines are all about shoulder form.

Start with the tricep pushdown machine. If you’re easily pushing down weight on the machine, your shoulders are likely in an incorrect position, too close to your head. Instead, keep your shoulders as aligned and down as possible with your elbows bent. Slowly push down and come up while keeping this form with your back attached to the seat. 

Next, move on to the bicep curl. Ensure your shoulders are aligned downwards. As you curl the weight, the strength should only be coming from your biceps, not your whole arm, with your back attached to the seat. Keep your upper arms and shoulders as straight as possible. I like to do four sets of 15 reps for both exercises. 

If you’re someone who has a muscle imbalance like me, lower the weight by half and only use your weaker arm to hit these machines again. With your other hand, grab the bottom of your seat with your back against it, using only the strength from one tricep or bicep. 

Then, move on to the lat pulldown machine. Your torso should be leaning slightly backwards, not perfectly straight, as you slowly pull the weight to your chest and then back up. You should feel this in your lats, the side of your back, as well as your biceps. 

Glutes & Quads

Now that you’ve gained strength in your arms, it’s time to move on to one of my favorite leg exercises: split squats. People have mixed feelings about this exercise due to its difficulty and the exhaustion it leaves you with. Nonetheless, the results are absolutely worth it! It’s very crucial to have the correct form for these exercises in order to target the right muscles. 

For glute-focused split squats, stand on one leg as you place your other leg on the bench, the top of the foot touching it. Before you pick up the weights, do a few squats to ensure you’re balanced. Most importantly, the shin of your front leg should remain as straight as possible, with that whole leg being at a 90-degree angle. Now, pick up your weights and descend diagonally, not straight down. Go all the way down, your knee touching the ground as you focus the weight in your standing leg.

The same process applies to quad-focused split squats, except you should stand further away from the bench. Therefore, the leg on the bench should be lengthened. As you squat, the knee of your standing leg should extend past 90 degrees, your quad being as flat as possible as you feel the weight. Do four sets of 10 for both exercises.  

Next, move on to the leg press. To hit quads, position your feet lower on the press as you extend in and out. To hit your glutes, position your feet further up on the press.

Core

Last but not least, finish off the workout with some core.

On the hanging leg raise machine, do a series of vertical leg raises until failure. Ensure your back is flat as your shoulders are aligned. Keep your legs straight as you slowly raise your legs up and down, feeling the weight in your abs. Or do a series of leg crunches, bending your knees towards your chest, then out. I do four sets of 20. 

You can also do several other ab workouts lying on your back, such as crunches, flutter kicks, bicycles, and Russian twists.

After completing this full-body workout, prepare to feel sore in the morning. But that’s when you know you got a good workout in! 

This gym routine varies for each person, so don’t force yourself beyond your limits.

Go at your own pace!

Want to keep up with HCBU? Make sure to like us on Facebook, follow us on Instagram, check out our Pinterest board, watch us on TikTok, and read our latest Tweets! 

• BU
• cardio
• college
• fitness
• full body
• gym
• health
• routine
• strength
• wellness
• workout