{"id":16049,"date":"2021-01-20T21:11:59","date_gmt":"2021-01-20T21:11:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16049"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"2-day-full-body-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/","title":{"rendered":"2-Day Full Body Workout: Hit All Of Your Major Muscle Groups In One Sweat Sesh"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#What_Is_A_Full-Body_Workout_Routine\" >What Is A Full-Body Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Factors_To_Consider_Before_Choosing_A_Training_Split\" >Factors To Consider Before Choosing A Training Split<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Schedule_And_Availability\" >Schedule And Availability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Training_Experience\" >Training Experience<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Your_Goals\" >Your Goals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Benefits_Of_Full-Body_Training\" >Benefits Of Full-Body Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Simplicity\" >Simplicity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Convenience_And_Scheduling\" >Convenience And Scheduling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Higher_Training_Frequency\" >Higher Training Frequency<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Who_Is_A_Full-Body_Workout_Best_For\" >Who Is A Full-Body Workout Best For?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#1_Beginners_With_Any_Goal\" >1. Beginners With Any Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#2_People_Who_Can_Train_Only_Twice_Per_Week\" >2. People Who Can Train Only Twice Per Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#3_Those_Who_Have_A_Goal_Calling_For_A_Higher_Training_Frequency\" >3. Those Who Have A Goal Calling For A Higher Training Frequency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#4_People_Who_Prefer_Full-Body_Training_Over_Other_Alternatives\" >4. People Who Prefer Full-Body Training Over Other Alternatives<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#2-Day_Full-Body_Strength-Training_Workout_Plan\" >2-Day Full-Body Strength-Training Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#1_Dynamic_Warm-Up_5-8_Minutes\" >1. Dynamic Warm-Up: 5-8 Minutes<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Leg_Cradle_To_Side_Lunge\" >Leg Cradle To Side Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Back_Lunge_To_Groiner\" >Back Lunge To Groiner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Quad_Pull_With_Tilt\" >Quad Pull With Tilt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Hip_Bridge_With_Reach\" >Hip Bridge With Reach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Three-Point_T-Spine\" >Three-Point T-Spine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#2_Strength_Exercises_40_Minutes\" >2. Strength Exercises: 40 Minutes<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Below_Are_Examples_Of_Compound_Strength_Exercises\" >Below Are Examples Of Compound Strength Exercises:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#3_Cardio_Finisher_And_Core_Work_10_Minutes\" >3. Cardio Finisher And Core Work: 10 Minutes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There is no better way to achieve a state of fitness than with a full-body workout. After all, it won\u2019t make any sense to focus on only one part while forgetting the rest of the body if your goal is to achieve an ultimate level of fitness. When it comes to working out, you can use several workout splits to achieve your goals. There can be a 2, 3, or 4-day workout splits, depending on a person&#8217;s circumstance because there is no one ideal routine that suits everyone. That notwithstanding, the 2-day full-body workout is among the most preferred, especially by those who are time constrained.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=2_Day_Full_Body_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-41516 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The kind of modern life that most people spend is where most of their days are at work and a little other time for exercise and leisure. Those aspiring to add some muscle have to find a way to devote a minimal amount of time to achieve their fitness goals. This means that in the little time that you get, you have to work hard and push yourself in ways that you have probably not thought of before and this is where the 2-day full-body workout comes in.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Full-Body_Workout_Routine\"><\/span><b>What Is A Full-Body Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a strength training program designed to train most if not all of the entire body in each workout instead of splitting it up into different parts. Therefore, a 2 day a week full body workout means you will be doing full-body strength training for those two days without splitting it into parts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may choose to have an upper-body day, biceps day chest day, push day or leg day in other types of workouts. As such, you will only be targeting a specific muscle group on one day and a different one the next day<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good bodybuilding 2-day split full-body workout routine must train the following muscle groups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/\"><span style=\"font-weight: 400;\">Back<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\"><span style=\"font-weight: 400;\">Chest<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This should not be taken to mean that you will have to do sets of multiple exercises that target each body part singularly for every session, as is the case with split <a href=\"https:\/\/betterme.world\/articles\/workouts-for-ectomorphs\/\">workouts<\/a>. If you do so, you may end up being in the gym the entire day and then be too exhausted to participate in any other activities. Full-body workouts utilize higher training frequency and multi-joint compound exercises which target multiple muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is done by combining exercises that train the upper body&#8217;s muscle groups with other exercises that train the lower body in a single session. For example, on the first day, you may opt for pull-ups, bench press, and squats and then on the second day, you do the Romanian deadlifts, lunges and overhead press (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31356511\/\">2<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/types-of-workouts\/\">Types Of Workouts For Weight Loss: Understanding The Difference For Better Results<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-35958 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5128-1024x576.png\" alt=\"2-day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5128.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5128-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5128.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5128-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5128.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_To_Consider_Before_Choosing_A_Training_Split\"><\/span><b>Factors To Consider Before Choosing A Training Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like most things, many variables have to be accounted for before choosing which split to go for. The top 3 factors that have to be looked into when choosing the 2-day full-body workout routine are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Schedule_And_Availability\"><\/span><b>Schedule And Availability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start by determining how often you can manage to work out every week. Selecting a 2-day full-body workout means you can only exercise two times a week, which means calling for creativity to work for all muscle groups. Decreased frequency is more efficient for full body splits. If I do a full-body workout 2 hours a day, how much will I lose in a week? This will depend on several factors such as your body type, the type of exercises you do and the kind of foods you eat<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Training_Experience\"><\/span><b>Training Experience<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Will this be your very first time training or have you trained before? As a beginner, you are most likely to gain more benefits from the full-body workouts than the others. As time goes by, then you may opt to target specific muscle groups.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Goals\"><\/span><b>Your Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">People engage in exercises for different reasons. Some may be looking to build muscle, others want to look a certain way, and some simply want to exercise. Those with no specific goals don&#8217;t have to worry much about the split they choose. If on the other hand you have a specific goal, then you will have to go for the split that allows you to customize your training to achieve that goal<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\" alt=\"2-day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Full-Body_Training\"><\/span><b>Benefits Of Full-Body Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The benefits of 2 days a week full-body strength workout training are limitless because every single part of the body is put into action to achieve fitness. Some of the top benefits include:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Simplicity\"><\/span><b><\/b><b>Simplicity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whereas the training split to target specific body parts such as the upper\/lower, push\/pull\/legs parts is a way of making workouts simpler, full-body training is as basic and straightforward as it gets.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Convenience_And_Scheduling\"><\/span><b>Convenience And Scheduling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Since you will only be having 2 workouts per week, the 2-day full-body workout can be convenient because you can have your weekends off with a lot of ease. If you like, you can have the workouts during the weekends and have your off day during the week. As such, it can easily fit into your schedule no matter how busy you are<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Higher_Training_Frequency\"><\/span><b>Higher Training Frequency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In the 2-day <a href=\"https:\/\/betterme.world\/articles\/full-body-workout-everyday\/\">full-body workout<\/a> you will be training all muscle groups two times a week. Such a frequency is ideal for muscle building and increases body strength, therefore being more efficient than once-per-week frequencies. <\/span>Is working out for 2 days a week enough? <span style=\"font-weight: 400;\">It is more than enough as long as you remain consistent<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33050 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-1024x576.png\" alt=\"2-day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Is_A_Full-Body_Workout_Best_For\"><\/span><b>Who Is A Full-Body Workout Best For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the full-body workout can work pretty well for almost everybody regardless of the goal or even experience level, it still may not be the best option for everyone. Below are the people this type of workout can be best for:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Beginners_With_Any_Goal\"><\/span><strong>1. Beginners With Any Goal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It shouldn&#8217;t matter whether you want to gain strength, build muscle, burn some fats or something similar, if you are a beginner then the 2-day full-body <a href=\"https:\/\/betterme.world\/articles\/endomorph-workout\/\">workout<\/a> will be good for you. This is because the high frequency of two workouts per week will give you the fastest improvements in muscle and strength gains. In addition to that, beginners will learn proper form, improve work capacity and volume tolerance, and ultimately become good at weight training<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\" rel=\"noopener\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_People_Who_Can_Train_Only_Twice_Per_Week\"><\/span><b>2. People Who Can Train Only Twice Per Week<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Time is an essential component of any form of workout, and the lack of it means you have to reduce the number of times you can work out in a week. If you can only manage to work out twice in a week, then the 2-day full-body workout may be the best option for you. It gives you a higher frequency than once per week and won&#8217;t take too much of your schedule.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Those_Who_Have_A_Goal_Calling_For_A_Higher_Training_Frequency\"><\/span><b>3. Those Who Have A Goal Calling For A Higher Training Frequency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Training only once in a week may bring the same results as training twice weekly, but it will take a long time. If you have a goal to achieve set results within a specific period, you may be required to increase workout frequency to twice per week or more<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_People_Who_Prefer_Full-Body_Training_Over_Other_Alternatives\"><\/span><b>4. People Who Prefer Full-Body Training Over Other Alternatives<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to guarantee the best results from any form of workout routine is by being consistent. One of the foundations of consistency is designing the workouts to be enjoyable so that they are something to look forward to doing. If you find that you enjoy full-body training more than any other approach, it is only because it is the best option.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"2-day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2-Day_Full-Body_Strength-Training_Workout_Plan\"><\/span><b>2-Day Full-Body Strength-Training Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What is the best full-body <a href=\"https:\/\/betterme.world\/articles\/benefits-of-spin-class\/\">workout<\/a>? As long as you are doing your exercises right and combine compound exercises to target multiple muscle groups, you are on the right track. Below is a sample workout plan you can follow if you do not know how to do a full-body workout:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Dynamic_Warm-Up_5-8_Minutes\"><\/span><b><\/b><b>1. Dynamic Warm-Up: 5-8 Minutes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make it a habit to start with a warm-up before getting into any heavy lifting or physical activity. So before you start lifting any weights devote 5 to 8 minutes to do a dynamic warm-up. The best warm-up should involve moving through stretches continually as opposed to holding them. This is meant to gradually warm up your core body temperature and ease you into the workout ahead. It also acts by waking up your muscles, thus improving your range of motion, making it easier to go deeper into exercises such as lunges and squats. Below is an example of a five-minute warm-up<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Leg_Cradle_To_Side_Lunge\"><\/span><b>Leg Cradle To Side Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While in an upright position, stand on your left leg as you lift the right leg and open the right knee to the right. Stretch your right hand to grab below the right knee as your left-hand grabs above your right shoe. Next, lift the right leg toward the chest until it is parallel to the ground while the standing leg remains straight. Release your right leg as you step it out to the right, thus lowering into a side lunge with the right leg. Return to an upright position and do a total of five reps on each side as you alternate sides after each rep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This warm-up stretch is meant to aid mobility and flexibility of the ankles, hips, knees and thighs. This is especially important for lower body exercises such as squats that require the hips and ankles to be loosened up to achieve the full range of motion<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">Squats vs Lunges: Which One of These Time-Honored Exercises is More Effective?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31316 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10-1024x576.jpg\" alt=\"2-day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Back_Lunge_To_Groiner\"><\/span><b>Back Lunge To Groiner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start by standing upright and stepping your right foot back into a reverse lunge. Follow this action by bending both knees so that your butt is lowered toward the floor while keeping your spine long. Next, put your hands on the floor on the inside of your left foot and then straighten the right leg behind you. Let your left elbow drop as you slowly push it against the inside of the left leg. Hold in that position for a while and then stand upright. Repeat five reps for every side but alternating sides after every rep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The major aim of this warm-up is to boost the mobility of the knees, hips, lower back and ankles, and increase flexibility in your groin and hip flexors. The warm-up is recommended for individuals opting for any lunges <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">with weights<\/a> in their workout<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Quad_Pull_With_Tilt\"><\/span><b>Quad Pull With Tilt<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Stand upright and use your right hand to grab your right foot behind you just above the shoe. Start leaning forward slightly while standing on your left leg while simultaneously pulling the right knee up in the air. Hold in position for about five seconds after releasing your foot and getting back to an upright position. Repeat five times for each side as you alternate after each rep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This warm-up activity works by bringing mobility benefits to your knees, ankles and hips. It also adds flexibility to the quads and hamstrings. It ultimately contributes to the balance of the body<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Hip_Bridge_With_Reach\"><\/span><b>Hip Bridge With Reach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lie on the ground facing upwards so that your back is flat and your legs are bent while the feet are flat on the floor. Stretch your arms to the sides. Lift your hips up by pushing through the heels. The moment you get to the top of your bridge, reach your right hand across your body to the direction of the left shoulder as you try to touch the ground with that hand. The hips ought to remain still and stable for the whole movement. Return to the starting position and do about five reps while you alternate sides after each rep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise aims to increase mobility in the <a href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\">knees<\/a>, shoulders, hips, and upper back. It also increases the flexibility of your lats, hip flexors and oblique muscles. The purpose of the bridge is to activate the glutes, especially in lower body exercises while they reach mobility for upper body exercises<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg\" alt=\"2-day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Three-Point_T-Spine\"><\/span><b>Three-Point T-Spine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With the three-point T-spine, you begin on your knees and hands, but your wrists should be under your shoulders while the knees are below the hips. Your right hand should be placed behind your head with the right elbow opening wide to the side. Bring the right elbow down to point to the ground as the rest of the body remains still. Now extend it back beyond the starting position as you twist the upper body to the right so that the right elbow now points to the ceiling. Repeat five times and then switch sides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise is good for mobility in your elbows and shoulders. The upper back should also improve as a result of this stretch. It also increases the flexibility of the chest (<a href=\"https:\/\/www.sciencedaily.com\/releases\/2014\/03\/140321164654.htm\">1<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Strength_Exercises_40_Minutes\"><\/span><b><\/b><b>2. Strength Exercises: 40 Minutes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the beginning of your workout, and you are advised to pair exercises in sets so that you switch between upper- and lower-body exercises. This is important because it allows one muscle group to rest as you keep working the other. For this exercise, be guided by the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower-body exercise: 8-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper-body exercise: 8-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest: 30-45 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat: 3-4 times<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consider including both pushing and pulling movements (like a push-up vs a pull-up) to train your muscles in different ways. The weight you go for should be based on your fitness level and the exercise you will be doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with compound movements because they work for multiple muscle groups and require more effort. It, therefore, makes sense to start with them before you deplete your energy. The strength exercises involve large muscle groups; hence you should do at least four sets of each to really challenge them.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31444 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884-1024x576.png\" alt=\"2-day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Below_Are_Examples_Of_Compound_Strength_Exercises\"><\/span><strong>Below Are Examples Of Compound Strength Exercises:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat: 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral pull-down: 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest: 45 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat four times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunge: 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over dumbbell row: 12 reps each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest: 45 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat four times<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The next step should be isolation exercises that target specific muscle groups that you feel should be worked on. Make sure to vary these muscle groups each time you work out so that you don\u2019t miss any. Since such muscle groups could be smaller, you may want to use lighter weights, reduce the number of reps and also reduce the rest time in which case the exercises can be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rear delt fly with dumbbells: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-leg squat to box: 15 reps each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest: 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat three times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell bicep curls: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse cable curls: 15 reps each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest: 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat three times<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are only examples of the moves you can do, but the alternative options are endless. Stick to the particular exercise you select for a duration of about four to six weeks. The body will start to adapt after that; hence you ought to switch out the moves but maintain the format. With each passing week, you can increase the weight while decreasing the number of reps, but it is not mandatory.<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\" rel=\"noopener\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Cardio_Finisher_And_Core_Work_10_Minutes\"><\/span><b><\/b><b>3. Cardio Finisher And Core Work: 10 Minutes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the ending part of your exercise, and although you may be exhausted, devote 10 minutes for a quick burst of cardio. This is to work on your endurance so that your heart rate goes up, and in the process, you will burn more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you prefer, do sprints on a treadmill or any other <a href=\"https:\/\/betterme.world\/articles\/cardio-7-days-a-week\/\">cardio<\/a> machine. You can also go for high-intensity exercises like the kettlebell swings or burpees as long as you can get your heart rate up. This is the best time to incorporate some core work (<a href=\"https:\/\/www.researchgate.net\/publication\/316690780_High-intensity_interval_training_using_whole-body_exercises_Training_recommendations_and_methodological_overview\">3<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you may remember, compound exercises work perfectly in engaging your core. As a result, do not spend energy on abs work until the very end of the exercise. There is a series of abs moves you can choose from including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\"><span style=\"font-weight: 400;\">Plank<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forearm plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral plank walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bird dog crunch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank with spinal rotation<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 2-day full-body workout may well be the best workout plan for people faced with time constraints and need exercises more frequently than once per week. Given this, instead of going for workouts that target specific body parts, one is advised to do a full-body workout. It will work for all the muscle groups in every session and still give the body enough time for the muscles to recover.<\/span><\/p>\n<p>Check out the 20 Minute Full Body Workout at Home below.<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Day_Full_Body_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.sciencedaily.com\/releases\/2014\/03\/140321164654.htm\"><span style=\"font-weight: 400;\">Basketball: The physics of the 3-point shot<\/span><\/a><span style=\"font-weight: 400;\"> (2014, sciencedaily.com)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31356511\/\"><span style=\"font-weight: 400;\">Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.researchgate.net\/publication\/316690780_High-intensity_interval_training_using_whole-body_exercises_Training_recommendations_and_methodological_overview\">High-intensity interval training using whole-body exercises: Training recommendations and methodological overview<\/a> (2017, researchgate.net)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>There is no better way to achieve a state of fitness than with a full-body workout. After all, it won\u2019t make any sense to focus on only one part while forgetting the rest of the body if your goal is to achieve an ultimate level of fitness. When it comes to working out, you can [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":16058,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[105],"class_list":["post-16049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2-Day Full Body Workout: Hit All Of Your Major Muscle Groups In One Sweat Sesh - BetterMe<\/title>\n<meta name=\"description\" content=\"2-day full-body workout is an essential routine to get strong and toned. 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Check out this article to find out all the factors that should be considered.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_1702113370.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. 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Lawrence\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e05b0bef50131bc7bc36799b8883d334\"},\"headline\":\"2-Day Full Body Workout: Hit All Of Your Major Muscle Groups In One Sweat Sesh\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/\"},\"wordCount\":2953,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_1702113370.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There is no better way to achieve a state of fitness than with a full-body workout. 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That notwithstanding, the 2-day full-body workout is among the most preferred, especially by those who are time constrained.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=2_Day_Full_Body_Workout\\\"><img class=\\\"aligncenter wp-image-41516 size-full\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"432\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The kind of modern life that most people spend is where most of their days are at work and a little other time for exercise and leisure. Those aspiring to add some muscle have to find a way to devote a minimal amount of time to achieve their fitness goals. 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