A full body workout is designed to hit every muscle group in your body using a variety of multi-joint exercises. The full-body workout can help you progress and is easy to fit into your schedule. These exercises not only improve muscular endurance, overall strength, coordination, balance, posture and agility but also prepare your body for everyday, real world activities.
finding it simply too hard to stick to a workout plan, try a full-body workout
program. Let's find out some great full-body exercises:
Medicine ball squat: This workout is to add
a strengthening component. The exercise requires holding the ball
above your head while lowering your legs into a "sitting" position.
Stand up with feet shoulder width apart, toes slightly pointed out and medicine
ball overhead. Hold the ball overhead as you bend your knees and push your hips
back as if sitting in a chair. Return to start position. Perform 3 sets of 10
repetitions. Increase weight of the ball as you get stronger.
Hip extension with reverse fly. Stand tall with a 5-pound dumbbell in
each hand (or whatever weight you are comfortable with). Extend your right leg
back and place your toe on the floor keeping your right leg straight. Lean
forward slightly at the hips, lift your right leg behind you as you bring your
chest towards the floor and lift your arms straight out forming a T at your
shoulders, squeezing your shoulder blades together and keeping your head in
line with your neck. Return to start position. Repeat 10 to 15 times for each
leg. This exercise improves your balance and coordination as well as
strengthens your upper, mid and lower back, shoulders and legs.
Knee lift with lateral raise. Stand
tall with a 5-pound weight in each hand, arms to your sides. Lift your right
knee until it reaches hip level while at the same time lifting your arms
straight out to the side to form a T at your shoulders. Hold for 2 seconds
making sure your belly button is pulled back towards your spine then lower to
start position. Repeat 10 to 15 times for each leg. This exercise improves your
core strength and balance as well as strengthens and tones your shoulders.
Flat bridge with arm extension: This
exercise works your bottom, legs, spine, and abs. It helps you work on
stability and strength as these muscles work together. Lie on an exercise mat.
Bend your knees and place your feet flat on the floor about hip-width apart.
Arms rest at your sides. Exhale and lift your hips off the floor. Raise them
until you form a straight line from your knees through your hips to your
shoulders. Hold the contraction by tightening your glutes and abs. Keep your
thighs parallel to each other and slowly extend your right leg. Maintain a
steady body position and move with control. Slowly set your right leg back on
the floor. Lift your left leg off the floor, extending the knee. Slowly set the
foot back down and continue alternating
your legs with your hips off the ground. Repeat one to three sets of eight to