Maybe you’ve heard of it before, or perhaps it is a new term in your fitness vocabulary: the Around The World Workout is getting more and more popular as time goes by. But what exactly constitutes this workout? What are the benefits, and how can you start doing it?
Well, first off, the Around The World Workout is a type of training or conditioning routine where you do one specific workout for each part of the body in one day.
So, simply put, it’s a full-body workout. These types of workouts are important for overall health and wellness, so adding them to your training regimen is a great idea.
And the best part? This workout aims to train multiple planes of movement, meaning that you will help your body adapt to anything and everything.
Since it is a full-body workout, you can do this once a week or multiple times, depending on your preference.
Make sure to give your body some rest, though. Even though you might not always feel sore, your muscles grow while resting and need time between stimuli in order to recover.
A good rule of thumb is to start with at least 2-3 days between workouts and then increase that over time if you feel like you can handle more. You can also mix up the workout a bit, so that not the same exact exercises are trained two days in a row.
Why would you really need to start doing Around-The-World-Workouts? Well, choosing a workout that supports the strength and development of multiple muscles is beneficial for long-term fitness and independence.
Not only will you look better, but you will also feel stronger and more agile!
When doing physical activity, multiple muscle groups work together in coordination to create motor movements. Now, activating multiple muscle groups together can improve coordination and strength over time.
But that’s not the only benefit! If you are looking to lose some fat, this workout might just be exactly what you need. You see, working out multiple muscle groups burns more calories and provides cardiovascular benefits.
It’s a win-win!
Plus, it’s honestly just very simple. Especially when you are new at the gym or even after a while, having complicated routines like the Arnold-Split, can be overwhelming and confusing.
In a split like that, things get even more complicated when you need to miss a day because something more important came up. The great thing about the Around the World Workout is that you’re not messing up your split by skipping a workout, you can just get back to it the next day or whenever you are back at the gym!
Common body weight exercises used
In the Around-The-World-Workout, there are a few bodyweight exercises that are used a lot. Some of them are:
- Push-ups target the chest, arms, shoulders, and core. Start on all fours and lower your body until your elbows are at a 90-degree angle.
- Pull-ups target all muscles in the upper body. Grasp a high bar and pull your body up towards it.
- Squats target the lower body. Stand with feet shoulder-width apart and lower your body as if you’re sitting down on a chair.
- Lunges target the lower body. Take a big step forward with one foot and bend the leading knee to a 90-degree angle.
- Deadlifts work out nearly every muscle in the body, with special focus on the core and legs. Grasp a barbell or other weight and lift it off the ground with a flat back.
- Burpees are full-body exercises that can offer superior conditioning. Start in a standing position and move into a squat, then an extended plank position, and back to the squat to complete one repetition.
- Planks are great for the core muscles. Start in a push-up position and hold still for a few seconds or a few minutes.
- Reverse Lunge targets the quadriceps, hamstrings, and glutes
- Lateral/Side Lunge targets inner and outer thighs, glutes, and quadriceps
- Forward Lunge targets the quadriceps, hamstrings, and glutes
- Squat-Jump targets the quadriceps, hamstrings, glutes, and calves, and provides a cardiovascular workout.
Sample Around The World Workout Programs
Okay, now that you know the basics, let’s take a look at a sample workout program!
Before we get into it, however, make sure to do a warm-up routine before and a cool-down routine after your workout to avoid any injuries and to ensure prime performance.
- Warm-up: 5-10 minutes of light cardio such as jogging, jumping jacks, or cycling.
- Cool-down: 5-10 minutes of stretching and light cardio such as walking.
Beginner Workout Routine
If you are just starting to get back into working out, or it’s your first time working out in general, this beginner routine will be perfect. Make sure to focus on form and don’t rush through the workout.
- Upper body: Push-ups (5 reps), Pull-ups (3 reps)
- Lower body: Squats (10 reps), Lunges (5 per leg – 10 reps total), Deadlifts (5 reps)
- Full body: Burpees (5 reps), Planks (hold for 20-30 seconds)
- Additional Leg work: Reverse Lunges (5 per leg – 10 reps total), Lateral/Side Lunges (5 per leg – 10 reps total), Forward Lunges (5 per leg – 10 reps total), Squat-Jumps (5 reps)
Advanced Workout Routine
If the beginner routine seems a tad too easy for you, you could give this advanced routine a try:
- Upper body: Push-ups (2 sets of 10-15 reps)
- Lower body: Body weight Squats (2 sets of 10-15 reps), Lunges (2 sets of 10-15 reps on each leg)
- Core: Plank (2 sets of 30 seconds to 1 minute), Side plank (2 sets of 30 seconds to 1 minute on each side), Glute bridge (2 sets of 10-15 reps)
- Full body: Mountain climbers (2 sets of 20-30 reps)
Advanced Routine with Dumbbells
If you are really ambitious, you may even want to grab some extra weights to add to the workout. Remember, when training, progressive overload is important, which means you should keep pushing your body with new stimuli (higher weights, more reps, etc.) if your workout starts to feel easy.
However, when it comes to weights, it’s even more crucial to focus on perfect form so as to not injure yourself.
- Goblet squats: 2 sets of 10-15 repetitions
- Lunges with dumbbells: 2 sets of 10-15 repetitions on each leg
- Dumbbell bench press: 2 sets of 10-15 repetitions
- Dumbbell rows: 2 sets of 10-15 repetitions on each arm
- Dumbbell shoulder press: 2 sets of 10-15 repetitions
- Dumbbell bicep curls: 2 sets of 10-15 repetitions on each arm
- Tricep kickbacks: 2 sets of 10-15 repetitions on each arm
The Around The World workout concept is a comprehensive training protocol that targets multiple muscle groups throughout the body.
Incorporating a variety of body weight exercises and dumbbell exercises, it aims to improve strength, coordination, and cardiovascular health.
Basically, everything you want to cover through a workout will be covered with this routine.
The strategy emphasizes warm-up and cool-down periods, ensuring a safe and effective workout experience.
If you are looking for a simple, new workout routine to add to your roster, this may just be the next hit!