Full Body Workout [Samples]: Strength & Conditioning

Sample Workout
Written By Rachel C

Let’s ChitChat Structure: Building Effective Workouts

Whether you're working out at home or in the gym, having a clear structure can make or break your results. A solid workout isn't just about crushing reps—it's about being intentional, staying consistent, and giving your body what it needs before, during, and after training.

Below are a few foundational components to keep your workouts effective, safe, and hopefully support your goals.

Let’s break it down!

Foundational Components: Each workout should follow a similar format to support performance, recovery, and injury prevention

  • Warm Up (5 - 10 mins): Start with a dynamic warm-up to increase blood flow, elevate your heart rate, and prep your body to crush your workout (e.g., combine light cardio (jogging, jump rope etc.) with dynamic stretches).

  • Training: This is your main strength and/or conditioning work. Focus on primary / secondary movements and sprinkle in conditioning and/or core work depending on your workout session goals.

  • Cool Down (5 - 10 mins): End with low-intensity work like walking and static stretching to bring your heart rate down and reduce soreness and stiffness.

Movement Patterns (Examples): For full-body training, aim to include 1–2 exercises per movement pattern listed below

Conditioning & Core (Examples): Sprinkle in 2–3 core exercises per session depending on your goals

Workout Structure (Illustrative): Here are some examples of how to structure your full-body strength and conditioning workouts during the week

Example Schedule:

Sample Workouts

Full Body Workout Guidance (Workouts A & B)

  • Circuits:

    • Perform the 3 exercises back to back, rest for 1 min after the 3rd exercise. Repeat for 3 total rounds.

    • Once complete, rest for 2 mins. before moving to the next round of circuits or finisher

  • Finisher:

    • Perform the exercise for the prescribed total rounds, alternating between the ratios of time spent working vs recovering (e.g., perform the exercise for 5 rounds total, alternating between 30 sec. on (work) and 30 sec. off (rest))


Conditioning & Core Workout Guidance (Workout C)

  • Conditioning:

    • Perform the exercise(s) for the prescribed total rounds or for ~20 mins., alternating between the ratios of time spent working vs recovering (e.g., perform the exercise for the total amount of rounds or ~20 mins. total, alternating between 45 sec. on (work) and 1 min. off (rest)).

    • Once completed, rest for 2-5 mins. before tackling core work.

  • Core:

    • Perform the exercises back to back, rest for 30 sec. following the last exercise and repeat the exercises for 3 rounds total.

 

Workout A (Full Body)

Workout B (Full Body)

Workout C (Conditioning & Core)

 
Rachel C