For those who would rather do the home workout, total body workout is a lifesaver as they also provide a greater amount of variation to the home workout which usually gets limited to a small number of options.
Missed a workout? Now that’s a nightmare nobody wants but it still happens to some of us especially a newbie. That’s where full body workout help. Since these complex exercises engage all your body areas one way or the other along with the constant engagement of the core they are perfect for those who can workout for only 3-4 days a week or while you are on the run.
The best benefit of total body workout is that in a short span it burns more calories, has higher efficiency, provides a greater amount of flexibility to both the workout and the physique and adds more muscles to the body. By making a series of exercise that utilize your complete body it challenges your body constantly and thus strengthens the body.
Stand tall with straight legs and bend over so that your fingertips touch the floor. Keep your legs straight but do not lock them. Now, slowly walk with your hands in the forward direction with your feet firmly on the spot. When you reach the push-up position, take small steps so that your feet meet your hands. Repeat for 4-6 reps.
- Tuck Jump
Stand with your knees bending slightly and jump as high as you can while bringing your knees near your chest and extending your arms straight out. You should land with your knees a little bent and then jump again.
- Bear Crawl
We all love Winnie the Pooh, Gummy Bears, and Baloo. Now is time to live like them. Be on your hands and knees and go up to your toes. Now squeeze your core and gradually extend to the fore with the right arm and knee first and then with the left. Carry on with the crawl for 8-10 reps or until you scare someone away.
- Mountain Climber
Start by positioning yourself on your hands and knees. Bring your left foot to the front beneath your chest and simultaneously straighten your right leg. Now take a jump and exchange legs such that the right knee is underneath the chest and left leg extended at the back of the body. Make sure that your hands are fixed on the ground and the core is tight.
- Plyometric Push-Up
Start with a traditional push-up position with your hands on the surface and little more than shoulder width apart and feet joined together. Complete one push up with your back flat and slowly lowering the body towards the ground. Now with a quick movement give a hard push to the surface such that your hands rise off the floor. Land with your hands back on the surface and repeat.
- Stair Climb with Bicep Curl
Let old school take the center stage. No need for a fairy Godmother just grab your dumbbells or kettle balls and do brisk walking on the stairs going up and down while doing bicep curls for a full body workout. No dumbbells? No kettle balls? Grab an equivalent household object or just purchase some over here.
- Prone Walkout
Belonging to the inchworm family this exercise starts with positioning yourself on all fours. Keeping your core tight walk forward slowly on your hands without moving your toes. Make sure that your toes are firmly in place and only the upper half moves forward and you reach a plank position. Now, slowly walk back to the starting position ensuring that the balance and constancy are maintained.
Being the mother of all full-body workout exercises it is the one of the most effective. Start with a low down squat posture with your hands placed on the ground. Now, kick the feet backward and get into a push-up position. Perform one push-up and straight away go back to the former squat posture. Finish with a high jump and starting all over again.
Lie with a face down position with your forearms on the ground and hands clutched. With your legs extended at the rear of the body go up on the toes. Keep your back straight and core taut. Now hold the position for 30-60 seconds or as long as you can. Repeat the posture for 2-3 times.
Start with a plank posture and position your hands one at a time to raise yourself up to the push-up posture. Keep your back straight and core taut. Now, move your arms back to the plank posture one at a time with your forearms on the floor. Repeat while alternating the arms accordingly.