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  • Writer's pictureQue

Create Your Perfect Full Body Workout

Have you ever tried looking up a full body workout on the internet, shit gets a little weird and a little crazy. It bounces you all over the place from HIIT to hot yoga. There is no consistency for what to do and how long to do it.

I don’t know about you but if I'm looking for a workout on the internet, I don’t need the shit to be complicated. I need dumb, stupid, simple, and easy to follow. I just want to listen to some hype music to get my energy flowing, moving my damn body and start burning some calories.

Ya feel me?

When shit gets like this, I follow this simple formula to get the workout accomplished and move on with my life. Keep reading because I’m about to drop this gem on you.

The Perfect Full Body Workout

Why this is my go to formula for my full body workout routines:

  • It’s beyond simple and easy

  • No equipment, some equipment (Who cares?)

  • You can do in the gym or at home it doesn't really matter (your choice)

  • Do what you love not what you hate

  • Make it as long or as short as you like

  • You can do this by yourself or with someone else

  • Lower body, upper body, core, and cardio (the whole nine yards)

  • It’s fun and goes by quickly too

How to create the perfect workout

This is how creating your own perfect full body workout

  • Cardio exercise

  • Lower body exercise

  • Core exercise

  • Upper body exercise

  • Core exercise

  • Cardio exercise

Do each exercise for 1 minute and adjust your rest time for your fitness level.

Cardio can be anything that you like. For example, you can do jumping jacks, burpees, mountain climbers, marching in place, running in place, treadmill, cycling, whatever you like.

Upper body can include anything from traditional dumbbell exercises like bicep curls, shoulder press, dumbbell rows, squats or anything with just your bodyweight like push-ups and chair dips.

Lower body can be weighted or unweighted. Choose exercises like squats, deadlifts, lunges, bridges, hip thrust, and even calf raises.

Core exercise can be planks, sit-ups or variations of a sit-up, leg lifts, oblique crunches, twists, whatever you would like to work on for that day.

This simple formula gives you a 6 minute round of exercise routines. It can boost your strength, muscular endurance, and get your heart rate up at the same time.

Now the power is in your hands, you pick the exercises, the amount of sets you want to complete, and embrace the sweat.

My Go-T0 Workouts using this formula

Still need some ideas on what the workout looks like? Here are three of my favorite workouts to do.

1. Boxing Conditioning (Bodyweight)

  • 1 minute of shadow boxing

  • 1 minute of alternating lunges

  • 1 minute of butterfly sit-ups

  • 1 minute of push-ups

  • 1 minute of planks

  • 1 minute of burpees

2. Dumbbell Workout

  • 1 minute of Jump Squats

  • 1 minute of Dumbbell Front Squats

  • 1 minute of Russian Twist

  • 1 minute of Dumbbell Bench Press

  • 1 minute of Leg Lifts

  • 1 minute of Mountain Climbers

3. Barbell Workout

  • 1 minute on the rower

  • 1 minute of Barbell Deadlifts

  • 1 minute of V-ups

  • 1 minute of Barbell Bent-over Rows

  • 1 minute of Reverse Crunches

  • 1 minute of Bar Hopping Burpees (Jumping laterally)

Got it? No Bullshit, just working out and fitness. Let me know how the workout goes in the comment section below!


- Que aka "Mr. Chase Fitness"

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