As you can imagine, there are so many exercises and variations, it’s sure to make you dizzy but don’t fret, we have compiled a list of some of the most effective total body exercises.
You will find that these exercises have a lot in common such as they are basic moves, don’t require equipment, just body weight and are compound movements recruiting multiple muscle groups. This not only helps burn fat, but helps develop the muscle for enhanced strength and curves. The fact you don’t need fancy equipment to perform these exercises means they get extra credit too.
Here are 7 of the best exercises for athletes and fitness freaks looking for uncomplicated and effective full-body workout.
Think about using these moves in a workout session – 3 sets, 15 to 20 reps to start.
Push-ups might be old school, but when it comes to building total body strength they very effective since they target the chest, triceps, shoulders, biceps and core. There are a lot of variations of push ups so choose the ones you want to perform and go hard.
If you are planning on building up your lower body stamina, then squat is your man. The core muscles at its target are hips, hamstrings and gluts. Don’t always fall for focusing on the upper part of your body; the lower body is as important.
This amazingly simple yet effective exercise does wonders for hips, hamstrings and glutes. The conventional method of performing lunges involves stationary position working one leg at a time. If your inner god/goddess is still not satiated and you want to take it up a notch do so holding a dumbbell in each hand or a barbell across your upper traps.
Cow and Cat
These yoga moves/ postures help ease lower back ache. Get down on your hands and knees, slowly arch your back into a U bend (the swayback of a cow); then do its reverse, rounding it to outline a hump (the “cat”). This gives you a nice stretch.
According to the Journal of Orthopedic and Sports Physical Therapy, the Pike Roll-Out combination turned out to be the most successful among the ten exercises it tested targeting and recruiting the core muscles.
For a starter burpees can be a bit tricky but, believe you me they are fun as hell. Doing burpees can be more efficient than you fancy since they are ‘squats’ and ‘push-ups’ rolled into one.
The plank works as an alternative to sit-ups. This maneuver not only strengthens the muscles that support your spinal column but also gives you rock-hard abs.
Full body workouts can be carried out on alternate days. To prevent boredom and to continue to enhance strength and endurance it is imperative you are constantly changing the exercise variations. If you’re among those who enjoys training at home, full body workouts are an excellent option since no to minimal equipment is required.
7 Amazing Exercises for a Total Body Workout
Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises and long runs. She loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating. She regularly writes about fitness tips and much more at Fitness Grit.
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