Sharing My Full-Body Workout Routine

I've used my easy, all-levels, customisable, confidence-boosting, full-body workout formula for around 2 years.

Let me begin by admitting that I'm currently on the sofa in my flat and it's 10 am which is prime going-to-the-gym time for me. Every time I tell myself "I'll just go in the afternoon" I end up remembering that "if I don't go in the morning, I don't go" that evening. And yet, here I am putting it off by writing this instead. Honestly, at the time of writing this, I've hardly been in the last few weeks - I've kind of fallen out of my routine recently and I haven't managed to summon the motivation to get back into exercising routine. I've also been busy with (and exhausted from) London Fashion Week. All this to say, I'm not a fitness influencer or a gym guru, some days I have my "dream body" but some days I look in the mirror and berate myself (as a joke, I do actually lurve myself) and I definitely do not think I'm better than you because I kind of slightly half know what I'm doing.

If you cba to read the full breakdown, scroll to the bottom for the basic template.

Classes are also definitely a good way to get yourself back into working out after a hiatus - I use ClassPass and you can use my link for a 2-week free trial plus 20 extra credits: https://classpass.com/refer/AONAJFI418

However, if your reason for avoiding the gym is that you don't know what to do or you don't want to wander around aimlessly but can't be bothered to use your gorgeous little brain to plan a workout, I have a tried and tested formula that I use every time that makes me feel confident that I (look like I) know what I'm doing and that gives me a full-body workout.

It's broken up into 3 sections: core, upper body and lower body. Every section is customisable so you can pick your favourite exercises and change it up each time - sometimes I write it out in the notes app of my phone beforehand and sometimes I just see what I fancy.

Section 1: Core

I actually just call this "abs" but I thought that putting "core" would make me sound more knowledgeable - did it work?

Quite proud of my abs here ngl.

For this section I just find a space on the floor and put a mat down, I don't use any other equipment. All I do is pick 5 ab exercises and do them for 30 seconds each. Then repeat twice more (with a little rest in between) so you've done 3 sets in total.

Example:

30s Plank

30s Bicycle Crunches

30s Leg Raises

30s Russian Twists

30s Seated Knee Tucks

Other exercises I like to swap in and out are side plank, plank dips, dead bugs, mountain climbers, v-sit, heel taps, and scissor kicks but I always start with a plank.

If you don't know some of these exercises, this article by Women's Health demonstrates how to do them, and there are some more suggestions in there too.

Section 2: Upper Body

Again, I actually just call this section arms, but I'm guessing some of the exercises also work your back and shoulders, idk - see I'm not a fitness guru, I'm just a girl with a workout formula.

All the sections are pretty similar but for this one, we're using reps rather than timing ourselves and we're going to need some dumbells. I pick 3 upper body exercises and do them for 10 reps each, then like with the core section, I repeat twice more for a total of 3 sets.

Example:

10 x Bicep Curl

10 x Lateral Raises

10 x Bent-Over Rows

You might need different weights for each exercise - I typically use two 6kgs for bicep curls, 2 or 3kgs for lateral raises, and 8kgs for bent-over rows. You should use a weight that's manageable but makes the last few reps a bit of a struggle. Other exercises I like to do are overhead tricep extensions (or tricep dips on a bench), hammer curls, front raises (which also work your abs), overhead presses, rear delt flies and floor presses.

Again, if you don't know how to do any of these exercises, this article on Women's Health shows you most of them. Maybe one day I'll make my own examples, but right now the idea of filming myself does not resonate with me.

Section 3: Lower Body

Or legs and bum, as I usually call it.

This one has the same formula as section 2: 3 exercises, 10 reps each, 3 sets. For lower body, we can stick with dumbells (and sometimes other weights) or we can venture into the big girl section for the machines and the barbells, but I fully understand that that can be scary. Sometimes I pick exercises that use free weights for all 3 sets, sometimes I use machines for all 3, and sometimes I mix it up and do one of each.

Example:

10x Bulgarian Split Squats

10x RDLs

10 x Kettlebell Swings

or

10x Goblet Squats

10x Leg Press Machine

10 x Hip Abduction Machine

Other exercises I like to do are squats, sumo squats, single-leg RDLs, split squats, step-ups, reverse lunges, walking lunges, curtsy lunges, hip thrusts or deadlifts with a barbell (usually in the big girl section), hip thrusts on the machine, the hip adductor machine. You could also do exercises with the squat rack or the Smith machine but personally, that area of my gym scares me.

Optional Section 4: Cardio

Underboob sweat is guaranteed.

Note: I do have other workout outfits, I just tend to take mirror selfies when I'm wearing this one!

Now if you want to include some cardio or you just have some energy left, now would be the time. I like to do it this way round because I hate lying down on a mat for my ab exercises if I'm already dripping with sweat but depending on what exercises/weights you chose for the lower body section, it might not even be an option. I am not a cardio queen but I can admit it always leaves me feeling accomplished and the endorphins always slay. I like to do 10 minutes on the cross-trainer, the stair master or sometimes HIIT sprints on the treadmill. You might want to do 15 mins, 20 mins or 30 mins (couldn't be me) and other options could be an incline walk or a run on the treadmill, the bike and the rowing machine. Alternatively, if I have a bit more energy but not much time, I sometimes like to do the ski machine as a finisher - I usually put the resistance around 7 (about halfway) and do 3 sets of 30 seconds.

The Basic Template:

Section 1: Core

you need: a mat + your phone timer

5 exercises

30 seconds each

3 sets

Section 2: Upper Body

you need: a few pairs of dumbells

3 exercises

10 reps each

3 sets

Section 3: Lower Body

you need: free weights and/or access to some machines

3 exercises

10 reps each

3 sets

Optional Section 4: Cardio

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