{"id":7167,"date":"2024-08-14T11:37:58","date_gmt":"2024-08-14T09:37:58","guid":{"rendered":"https:\/\/www.holodia.com\/?p=7167"},"modified":"2024-08-14T13:12:32","modified_gmt":"2024-08-14T11:12:32","slug":"how-to-create-a-full-body-workout-routine-in-holofit","status":"publish","type":"post","link":"https:\/\/www.holodia.com\/fr\/vr-fitness-blog\/how-to-create-a-full-body-workout-routine-in-holofit\/","title":{"rendered":"How to Create A Full-Body Workout Routine in HOLOFIT"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\"  style='background-color: #ffffff;background-position: center center;background-repeat: no-repeat;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;'><div class=\"fusion-builder-row fusion-row\"><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_1_1 fusion-builder-column-0 fusion-one-full fusion-column-first fusion-column-last 1_1\"  style='margin-top:0px;margin-bottom:20px;'><div class=\"fusion-column-wrapper\" style=\"padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\"><div class=\"fusion-text\"><p><span style=\"font-weight: 400;\">Does your fitness routine engage your whole body? It should!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-body workouts are efficient and they ensure balanced muscle development. Furthermore, engaging multiple muscle groups increases calorie burn and boosts metabolism.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, these workouts help improve functional fitness, everyday movements, coordination, and balance, while reducing the risk of injury or pain in one of the body parts that you usually skip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And guess what? HOLOFIT is your perfect companion for creating a killer full-body routine. Yep, HOLOFIT\u2019s got your back (and your legs, arms, and core).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find your primary use (bike, elliptical, rowing machine, no-equipment Freestyle) below and discover your full-body HOLOFIT workout plan.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">My primary HOLOFIT use is Bicycle or Elliptical\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While bikes and ellipticals work the lower part of your body, HOLOFIT Freestyle and Combo Workouts are here to activate the rest, without any additional equipment. And programming these workouts is as easy as riding a bike.<\/span><\/p>\n<\/div><span class=\"fusion-imageframe imageframe-none imageframe-1 hover-type-none\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.holodia.com\/wp-content\/uploads\/2024\/05\/blog-PELOTON-1024x576.png\" width=\"1024\" height=\"576\" alt=\"\" title=\"_blog PELOTON\" class=\"img-responsive wp-image-7084\" srcset=\"https:\/\/www.holodia.com\/wp-content\/uploads\/2024\/05\/blog-PELOTON-200x113.png 200w, https:\/\/www.holodia.com\/wp-content\/uploads\/2024\/05\/blog-PELOTON-400x225.png 400w, https:\/\/www.holodia.com\/wp-content\/uploads\/2024\/05\/blog-PELOTON-600x338.png 600w, https:\/\/www.holodia.com\/wp-content\/uploads\/2024\/05\/blog-PELOTON-800x450.png 800w, https:\/\/www.holodia.com\/wp-content\/uploads\/2024\/05\/blog-PELOTON-1200x675.png 1200w, https:\/\/www.holodia.com\/wp-content\/uploads\/2024\/05\/blog-PELOTON.png 1600w\" sizes=\"(max-width: 800px) 100vw, 1200px\" \/><\/span><div class=\"fusion-text\"><p><span style=\"font-weight: 400;\">Here&#8217;s our suggestion:<\/span><\/p>\n<p><b>Warm-Up (5-10 minutes): <\/b><span style=\"font-weight: 400;\">Light Cycling in Journey mode<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start your workout adventure with a leisurely ride in Journey mode &#8211; a gentle pace will get your blood flowing, and muscles warmed up.<\/span><\/p>\n<p><b>Cardio (20-30 minutes): CardioGoals\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Time to kick things up a notch!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increase the intensity and cycle for 20-30 minutes. This will primarily work your lower body (quads, hamstrings, glutes, and calves) and provide a cardiovascular workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Head to CardioGoals and choose one of the 4 programs. Try to follow the effort curve as closely as possible to score a higher amount of points!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your legs will thank you later, and your heart will be racing in the best way possible.<\/span><\/p>\n<p><b>The rest of your body (20-30 minutes): Combo Workouts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Now, let\u2019s give those arms, shoulders, and back some love.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combo Workouts lets you specify which of our fun Combo exercises you wish to include in your workouts. Feel free to switch this up every once in a while.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, we recommend that you always include the following exercises to complement your bike or elliptical workouts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boxing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Karate Chop\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whack-a-mule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With these in your arsenal, you\u2019ll also hit your arms, shoulders, back, and even work on your hand-eye coordination. And then, every once in a while, give Freestyle rowing a try, a killer ab workout.\u00a0<\/span><\/p>\n<p><b>Figuring out the right difficulty for Combo Workouts\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t know your fitness level, we recommend starting with Medium. After that workout, you\u2019ll get a better feeling of whether you should level up or level down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember: every few weeks, you should level up the difficulty to ensure that progress is made.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">My primary HOLOFIT use is rowing machine<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Row, row, row your\u2026muscles!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rowing activates over 80% of your body\u2019s muscles; legs, core, back, arms, and shoulders all engage. To top it off, rowing is a fantastic way to burn lots of calories fast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, it\u2019s always great to add some variety to your workouts and hit these muscles from another angle to ensure balanced development. That\u2019s where HOLOFIT Freestyle and Combo Workouts come in, without the need for any additional equipment.<\/span><\/p>\n<\/div><span class=\"fusion-imageframe imageframe-none imageframe-2 hover-type-none\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.holodia.com\/wp-content\/uploads\/2022\/02\/Download-from-the-Oculus-Store-7-1024x576.jpg\" width=\"1024\" height=\"576\" alt=\"Rowing in HOLOFIT VR\" title=\"Rowing in HOLOFIT VR\" class=\"img-responsive wp-image-5706\" srcset=\"https:\/\/www.holodia.com\/wp-content\/uploads\/2022\/02\/Download-from-the-Oculus-Store-7-200x113.jpg 200w, https:\/\/www.holodia.com\/wp-content\/uploads\/2022\/02\/Download-from-the-Oculus-Store-7-400x225.jpg 400w, https:\/\/www.holodia.com\/wp-content\/uploads\/2022\/02\/Download-from-the-Oculus-Store-7-600x338.jpg 600w, https:\/\/www.holodia.com\/wp-content\/uploads\/2022\/02\/Download-from-the-Oculus-Store-7-800x450.jpg 800w, https:\/\/www.holodia.com\/wp-content\/uploads\/2022\/02\/Download-from-the-Oculus-Store-7-1200x675.jpg 1200w, https:\/\/www.holodia.com\/wp-content\/uploads\/2022\/02\/Download-from-the-Oculus-Store-7.jpg 1600w\" sizes=\"(max-width: 800px) 100vw, 1200px\" \/><\/span><div class=\"fusion-text\"><p><span style=\"font-weight: 400;\">We\u2019ve prepared a sample workout program that you could try out:\u00a0<\/span><\/p>\n<p><b>Warm-Up (5 minutes): <\/b><span style=\"font-weight: 400;\">Light Rowing in Journey mode<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a light pace on your rower to get your blood flowing and muscles warmed up. We recommend the Journey mode so that you\u2019re free to set your own pace while you explore one of our virtual worlds.\u00a0<\/span><\/p>\n<p><b>Cardio (15-20 minutes): CardioGoals\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Crank up the intensity and row for 15-20 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Head to CardioGoals and choose one of the 4 programs. Try to follow the effort curve as closely as possible to score a higher amount of points!\u00a0<\/span><\/p>\n<p><b>The rest of your body (20-30 minutes): Combo Workouts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Who says workouts have to be boring? Shake things up by introducing variety into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combo Workouts lets you specify which of our fun Combo exercises you wish to include in your workouts. Feel free to switch this up every once in a while.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, we recommend that you always include the following exercises to complement your bike or elliptical workouts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boxing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Karate Chop\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whack-a-mule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With these in your arsenal, you\u2019ll also hit your arms, shoulders, back, and even work on your hand-eye coordination. And then, every once in a while, give Freestyle rowing a try, a killer ab-focused workout.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">My primary HOLOFIT use is no-equipment Freestyle<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No equipment? No problem!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The great thing about HOLOFIT is that you don\u2019t need any equipment to have a full-body workout. HOLOFIT Freestyle and Combo workouts got you covered from head to toe!\u00a0<\/span><\/p>\n<\/div><span class=\"fusion-imageframe imageframe-none imageframe-3 hover-type-none\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.holodia.com\/wp-content\/uploads\/2019\/10\/HOLOFIT-Companion-App-2-1024x576.png\" width=\"1024\" height=\"576\" alt=\"HOLOFIT VR\" title=\"HOLOFIT VR\" class=\"img-responsive wp-image-6591\" srcset=\"https:\/\/www.holodia.com\/wp-content\/uploads\/2019\/10\/HOLOFIT-Companion-App-2-200x113.png 200w, https:\/\/www.holodia.com\/wp-content\/uploads\/2019\/10\/HOLOFIT-Companion-App-2-400x225.png 400w, https:\/\/www.holodia.com\/wp-content\/uploads\/2019\/10\/HOLOFIT-Companion-App-2-600x338.png 600w, https:\/\/www.holodia.com\/wp-content\/uploads\/2019\/10\/HOLOFIT-Companion-App-2-800x450.png 800w, https:\/\/www.holodia.com\/wp-content\/uploads\/2019\/10\/HOLOFIT-Companion-App-2-1200x675.png 1200w, https:\/\/www.holodia.com\/wp-content\/uploads\/2019\/10\/HOLOFIT-Companion-App-2.png 1600w\" sizes=\"(max-width: 800px) 100vw, 1200px\" \/><\/span><div class=\"fusion-text\"><p><span style=\"font-weight: 400;\">It\u2019s not hard to plan out a full-body workout regime with HOLOFIT Freestyle and Combo workouts. Here\u2019s our suggestion:\u00a0<\/span><\/p>\n<p><b>Warm-Up (5 minutes): <\/b><span style=\"font-weight: 400;\">Light Jog\/Ski in Journey mode<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Opt for Freestyle running and jog lightly (or Freestyle skiing) for around 5 minutes to get your blood flowing. We recommend the Journey mode so that you can set your own pace.\u00a0<\/span><\/p>\n<p><b>Workout (20 minutes)<\/b><span style=\"font-weight: 400;\">: Combo Workouts\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What if we told you you could work your arms and legs AND have fun by whacking a donkey?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combo Workouts allow you to choose which of our fun Combo exercises to include in your routine, giving you the flexibility to mix things up whenever you like. However, we recommend consistently incorporating the following exercises as the best starter pack:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boxing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Karate Chop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whack-a-mule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercises will help you target your arms, shoulders, and back, while also improving your hand-eye coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re unsure of your fitness level, we suggest starting with Medium. After completing the workout, you&#8217;ll have a better sense of whether to increase or decrease the difficulty.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind: as you get stronger, keep challenging yourself by upping the difficulty or extending your workout time. This is to ensure constant progress!<\/span><\/p>\n<p><b>Ab Finisher (3-5 minutes):<\/b><span style=\"font-weight: 400;\"> Freestyle rowing in Journey mode<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then top it all off with the greatest ab finished: Freestyle rowing. Head back to the Journey mode, choose one of the worlds, and work out your abs for 3-5 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may not sound like a lot, but it\u2019s going to burn, trust us!<\/span><\/p>\n<p>Haven&#8217;t tried HOLOFIT yet? Why not give it a go with a<a href=\"https:\/\/www.meta.com\/experiences\/2853664488067174\/\"> 7-day free trial<\/a>?<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><style type=\"text\/css\">.fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link) , .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):before, .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):after {color: rgba(37,47,86,0.81);}.fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):hover, .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):hover:before, .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):hover:after {color: #252f56;}.fusion-fullwidth.fusion-builder-row-1 .pagination a.inactive:hover, .fusion-fullwidth.fusion-builder-row-1 .fusion-filters .fusion-filter.fusion-active a {border-color: #252f56;}.fusion-fullwidth.fusion-builder-row-1 .pagination .current {border-color: #252f56; background-color: #252f56;}.fusion-fullwidth.fusion-builder-row-1 .fusion-filters .fusion-filter.fusion-active a, .fusion-fullwidth.fusion-builder-row-1 .fusion-date-and-formats .fusion-format-box, .fusion-fullwidth.fusion-builder-row-1 .fusion-popover, .fusion-fullwidth.fusion-builder-row-1 .tooltip-shortcode {color: #252f56;}#main .fusion-fullwidth.fusion-builder-row-1 .post .blog-shortcode-post-title a:hover {color: #252f56;}<\/style>","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":7172,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[38],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Create A Full-Body Workout Routine in HOLOFIT - HOLOFIT by Holodia<\/title>\n<meta name=\"description\" content=\"HOLOFIT is your perfect companion for creating a killer full-body routine. 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