Total Body
In my opinion, total body routines are the crème de la crème – but speaking from a more scientific perspective, these types of workouts often give you the most bang for your buck! They are composed primarily of compound exercises, and often things like agility movements, plyometrics, and movements that require multiple parts of the body (and usually in multiple directions).
Total body routines can often save you time while providing a plethora of benefits, which you will see below. However, performing only total body routines daily may not be the best idea since it wouldn’t offer adequate rest for your muscles to repair and thus rebuild. That process is vital for gaining strength and decreasing risk of overuse or traumatic injury. My advice is to perform total body routines 1-2 times per week, depending on the rest of your workout schedules. I have composed a few options for you, but this is YOUR kit. Choose and plan your weeks around your goals and schedule.
Why total body exercise has its perks:
Fights the decline of function that typically comes with age via challenge of coordination and stability on several levels
Less time needed to get the similar benefits when compared to isolation workouts
Keeps things interesting. I love a good overhead press (isolation exercise), but it’s much more fun with a medicine ball and slamming it into the ground!