3 Day Full Body Workout for Busy Lifestyles

3 Day Full Body Workout for Busy Lifestyles

In today’s fast-paced world, many professionals have difficulties finding the time to commit to a comprehensive fitness routine—and as a result, some end up neglecting physical activity. However, fitness is crucial to both mental health and physical well-being, especially in high-stress professional environments. While making sure to also eat high-energy foods and get proper sleep, this program provides a realistic, effective path for fitting movement into your hectic lifestyle.

Day 1: Comprehensive Strength Building

Objective: Building Muscle Strength and Core Stability

  1. Barbell Deadlifts (3 sets x 10 reps)
    • Targets: Hamstrings, lower back, glutes
    • Technique: Keep spine neutral, lift with legs
  2. Bench Press (3 sets x 10 reps)
    • Targets: Chest, triceps, shoulders
    • Technique: Feet flat on the ground, control the barbell movement
  3. Pull-Ups or Lat Pull-Downs (3 sets x 8 reps)
    • Targets: Upper back, biceps
    • Technique: Full range of motion, controlled movement
  4. Standing Shoulder Press (3 sets x 10 reps)
    • Targets: Shoulders, upper arms
    • Technique: Keep core engaged, press overhead
  5. Leg Raises (3 sets x 15 reps)
    • Targets: Lower abdomen
    • Technique: Lay back, raise legs without arching the spine
  6. Dumbbell Lunges (3 sets x 12 reps each leg)
    • Targets: Quadriceps, glutes, hamstrings
    • Technique: Keep upper body straight, step forward into lunge

Rest between sets: 60 seconds

Day 2: Endurance and Flexibility

Objective: Enhancing Cardiovascular Health and Muscular Endurance

  1. Squat to Overhead Press (3 sets x 12 reps)
    • Targets: Legs, shoulders, core
    • Technique: Squat deeply, transition to an overhead press
  2. Bent-Over Rows (3 sets x 10 reps)
    • Targets: Back, biceps
    • Technique: Keep back parallel to the floor, pull weights to your waist
  3. Push-Ups (3 sets x 15 reps)
    • Targets: Chest, triceps, core
    • Technique: Maintain straight body line, elbows close to body
  4. Box Jumps (3 sets x 10 reps)
    • Targets: Legs, cardiovascular endurance
    • Technique: Explosive jump onto a stable platform, land softly
  5. Russian Twists (3 sets x 20 reps)
    • Targets: Obliques, core
    • Technique: Seated, rotate torso holding weight
  6. Bicep Curls (3 sets x 12 reps)
    • Targets: Biceps
    • Technique: Keep elbows stationary, curl weights

Rest between sets: 45 seconds

Day 3: Power and Agility

Objective: Building Explosive Strength and Flexibility

  1. Kettlebell Swings (3 sets x 15 reps)
    • Targets: Hamstrings, glutes, core
    • Technique: Hinge at hips, maintain a straight back
  2. Tricep Dips (3 sets x 12 reps)
    • Targets: Triceps, shoulders
    • Technique: Elbows point back, lower until arms at 90 degrees
  3. Plank with Shoulder Taps (3 sets x 30 seconds)
    • Targets: Core, shoulders
    • Technique: Alternate tapping shoulders, maintain plank position
  4. Goblet Squats (3 sets x 12 reps)
    • Targets: Quads, glutes, core
    • Technique: Hold weight close to chest, squat deeply
  5. Mountain Climbers (3 sets x 30 seconds)
    • Targets: Core, cardiovascular system
    • Technique: Alternate driving knees to chest rapidly
  6. Reverse Flyes (3 sets x 12 reps)
    • Targets: Rear deltoids, upper back
    • Technique: Bend forward slightly, lift weights out to the side

Rest between sets: 30 seconds

The Bottom Line: Workouts Can Fit in Your Busy Schedule

This workout plan is great for professionals who have limited time but still want to stay fit. With this 3 day program, you’ll be able to target all muscle groups and get a complete workout in just a few sessions. Efficient and effective, you can make the most of your schedule while still getting great results.

*Note: Adjustments may be necessary based on individual fitness levels and health conditions.

Published on Jan 5, 2024

Written by The Influent Staff

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