It’s a fact that we all want to be better at whatever we do. For this, however, I’m just going to narrow it down to the gym. How do we get better?! The million-pound answer is… it depends. There are so many ways to reach your goals in the gym, some good and some not so good, and everyone has different opinions on all of them. For me, the worst thing you could do is have a workout that involves a set of exercises longer than your shopping list. The simpler, the better.

If you can only train 2-3 times a week, using a full body workout is the way forward. It is much more time efficient and allows you to train the same muscle groups several times a week so you’ll see improvements sooner!

For a full body workout, you will need exercises from 5 areas:

  • Squat variation – e.g Back squat, front squat, all the lunges.
  • Hip Hinge – e.g Deadlifts are awesome.
  • Push – g Bench press, overhead press.
  • Pull – e.g Row and then row a bit more.
  • Core – There are a lot of these.

If you are looking to train yourself and need some inspiration, here is one example:

Warm Up:

Foam roll any stiff areas

6 x bodyweight squat, forward lunge, glute bridge, walkout

1st Superset:

Trapbar Deadlift 3 x 8 reps

Landmine Press 3 x 8 reps each side

Paloff Press 3 x 30 secs each side

2nd Superset:

Bulgarian Split Squat 3 x 8 reps each side

Single Arm Dumbbell Row 3 x 8 reps each side

Deadbug 3 x 30 secs

Finisher: Complete this circuit 3 times with little rest.

Ketllebell Swing x 10

Walking lunges x 10

Battleropes x 20 secs

Pretend you’re perfectly OK whilst lying on the floor.


Walk out the gym better than when you walked in.

As I said before, there are so many ways of achieving your goals in the gym. A full body workout is simple, quick and effective way of smashing those goals. If you have any questions about any of the exercises or need inspiration, then please don’t hesitate to ask!

Alice Davidson-Richards

Better Body Group, Sevenoaks