Your Full Body Workout Guide:
Full body workout routines allow you to get the most out of your workout without sacrificing results. When it comes to your core, you will want to strengthen and tone your core through the use of a total body workout. The best part is that a full body workout at home leaves you with no excuse not to shed weight, strengthen your core and ultimately achieve your dream body.
Check out these simple methods to get started.
The Three Methods
There are three methods that you can choose from when doing exercises at home:
- Weights: Ideal for gaining strength.
- Bodyweight Only: Ideal for gaining control and toning.
- Cardio: Needed to burn fat around the core and tone the muscles.
Ideally, you will mix all three methods so that you can gain strength, burn fat and have a toned core. The only catch is that you need to vary your workout so that your body does not become accustomed to the same routine.
This means you can perform a weighted workout one day, bodyweight workouts the next and cardio-based workouts another day. For me, this allows for the perfect mix of variety that will keep me interested in my routine. Also, variations allow you to build muscle differently and hopefully strengthen weak areas, such as the lower abdominals which are very hard to target.
Exercises to Consider
When it comes to a full body workout routine, there are dozens of exercises that can be added to the list. Thankfully, since your core is meant for stabilization, you will find that virtually all exercises work your core even slightly.
A classic workout meant to be done without weights. You will go into a pushup position and bring one leg up to your chest. You will repeat this exercise on the other leg.
The planking craze was actually a good thing. Performing a plank correctly, will help you strengthen your arms, shoulders and core at the same time. This is done by:
- Placing both forearms on the floor with hands clasped together.
- Extending your legs behind your body in the same way you would when performing a pushup.
- Keeping your back straight.
This sounds like an easy position, but it will be extremely difficult to hold after the recommended 30 – 60 second duration. If the exercise is still too easy, extend one arm in the air while holding the position.
Great for your abs, chest and triceps. These crunches are performed by:
- Lying flat on your back with your legs in the air.
- Extending your arms in the air holding a dumbbell in each hand.
- Performing a crunch.
You will leave your arms extended the whole time and keep your knees in the air. You can twist your torso when performing the crunch to work the oblique muscles further.
Performed with a balance ball. Place the ball in front of you while standing on your knees. Place your palm on the ball and slowly roll it forward while maintaining your balance. Roll the ball back to a standing position to complete one rep.
This provides a massive abdominal workout and will work your legs, abs and arms. A great alternative to this is to get an inexpensive ab wheel from your local sporting goods store. Don’t spend more than $20 on one. Don’t overlook how effective these little things are, they will work your core considerably and are actually easier to store away than a balance ball.
Definitely a difficult move. Sit on the floor with your legs extended forward. Place your palms on the ground and lift your butt and legs off of the floor. You will be in a final position where your legs are extended, your back is straight and your stomach is tight.
This works your shoulders, triceps and stomach muscles.
Mix in Cardio
Total body workout routines often neglect cardiovascular training. Running, jumping rope and even box jumping is an amazing way to burn fat and engage the core muscles. A few great options when performing a full body workout at home are:
- Jump roping between sets.
- Doing sprints before and after your workout.
- Performing box jumps.
HIIT methods should also be adhered to when training. HIIT is all about intensity and not taking short breaks in between sets. This is a great way to burn more calories and get your workout done faster.
Don’t Overlook These Killer Exercises
The above exercises, as stated previously, are just a few of the total body workouts at home that can be added to your routine. A few others are as follows:
- Burpees with a mountain climb added in.
- Kettlebell swings.
- Deadlifts to overhead presses.
- V-sit hold.
- Russian twists.
- Squat holds.
- Side oblique crunches.
- Planks – never forget planks!
Your core is a massive muscle group and is easily worked out during most exercises. Thankfully, you will not need to spend too much time strengthening your core because it is engaged with most daily activities. If you want to add strength, simply add weights to your routine. Those that want to shed the fat from their abdominal region will want to incorporate HIIT, cardio and a proper diet to achieve the best results.
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