Get lean with my top 10 full- body exercises
The benefit of this full- body moves is allowing you to target your whole body rather than focusing on just one muscle group like your arms or shoulders for instance. A whole body workout not only tones, strengthens and conditions your body, but gives you a smarter and more efficient way to workout. This means less time spent during a workout and more gains for you! You also can use some of those exercises as a part of your weight training to make it more challenging, including them in super-sets for example.
This is the list of my top 10 favorite full body exercises:
Beginning in a standing position with feet hip width apart, lower body to a crouch position and place hands on the floor in front of you. Jump back so your feet land together behind you to form push- up position. Perform a push up, and then hop back so your feet come under you so you’re in a crouch position. This move has a cardio element to it, getting your heart rate up and your muscle working explosively, including your legs, glutes, upper body, core and back.
2. Kettle bell swing
Stand hip-width apart with your preferred weight at your feet in front of you (this can be a barbell, dumbells, kettlebells) bend down by bending your knees, and grip the weight with hands placed shoulder width apart. With arms hanging straight in front of you gripping the weight, stand up keeping your back straight. Hold for a few seconds and then lower with control to starting position and repeat. This is such an effective exercise for strengthening the legs, butt, torso, shoulders and arms.
3. Dead lift
Stand hip-width apart with your preferred weight at your feet in front of you (this can be a barbell, dumbbells, kettle bells) bend down by bending your knees, and grip the weight with hands placed shoulder width apart. With arms hanging straight in front of you gripping the weight, stand up keeping your back straight. Hold for a few seconds and then lower with control to starting position and repeat. This is such an effective exercise for strengthening the legs, butt, torso, shoulders and arms.
4. Mountain climbers
Start in a push up position on your hands and feet, alternate lifting your legs towards your chest one at a time by drawing your knee up and tucking under you, then lowering back down to start position. This exercise works your arms, back, core, hips, glutes, and legs.
5. Push up with rows
Start by doing one push up, and then perform a row with one arm so that your elbow is drawn up above your torso. Lower down and repeat by doing another push up, and a row with your other arm. To make it more challenging, use dumbbells in each hand to lift during the rows. This move works your arms, shoulders, back, torso, hips, legs.
6. Bulgarian split squat with dumbbell biceps curl
Stand straight with your left leg attached to the bench behind you. Hold two dumbbells in both hands by your side.
Squat so your right leg forms a right angle and return to starting position.
Perform a biceps curl by bending your elbows and curling the dumbbells as close to your shoulders as you can. Avoid moving your upper arms. Your palms should now face your shoulders. Pause, then slowly lower the weights back to the starting position.
Repeat with your other leg attached to the suspension trainer.
7. Pike roll- out
Bend over and grip the ab roller with both hands. Slowly begin to roll it straight out in front of the body, utilizing the abs to keep the movement fluid and in control. Stop the ab roller once the body is fully extended and begin to roll it backwards towards the feet until you are in the starting position.
8. Squat press over head
Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position.
9. Plank with single- leg kickbacks
Come down onto your hands and toes into a high plank position. Pick up one flexed foot off the ground then bend the knee and bring it in toward your belly button, taking care to keep your hips and shoulders at the same level . Extend the bent leg back out and up, as high as you can without arching your back .
10. Medicine ball slams
Holding a medicine ball in both hands above your head, and standing with your feet hip width apart and slightly bent, forcefully push the ball down in front of you to the ground, using your whole body (and your stress, frustration or anger) to slam it as hard as you can. As you slam it downwards, squat down with the motion of the ball and be ready to catch it if it bounces back up. Grab the ball and stand back up to start position and repeat. Not only is this great for stress relief, it will work your upper body, core, glutes, legs.