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06
2017

The 5 Best Full Body Exercises

Adding full body exercises to your workout routine can help you achieve your fitness goals much faster.

Because full body exercises involve the activation of multiple muscle groups, you can achieve more with each exercise — saving time and increasing the intensity of your workouts.

This blog post is going to explain why full body exercises are so beneficial before sharing some of the best full body exercises.

Why use full body exercises?

You will burn more calories

By performing exercises that affect multiple muscles simultaneously, you will be increasing your body’s energy requirements.

This means you will burn more calories compared to highly targeted exercises.

This makes full body exercises particularly useful for anyone attempting to lose weight.

Full body exercises build muscle efficiently

You can use full body exercises to improve the strength and size of multiple muscles simultaneously.

This is particularly useful for people who have limited time.

If you only have time for a 30 minute workout, you can perform full body exercises and get a lot done.

Many full body exercises are great for cardio

Because you are using more muscles, more blood will be required — meaning your heart will beat faster.

This leads to improvements in your cardiovascular health over time.

Most full body exercises don’t require exercise machines

Unlike most narrowly targeted exercises, most full body exercises don’t use complex exercises machines.

Most are performed with common objects or don’t require any equipment at all.

Less risk of overtraining individual muscles

Because you are working multiple muscle groups, there is less risk of straining a single muscle.

The motions associated with full body exercises tend to be more natural and have less risk of injury.

5 of the best full body exercises

These exercises are very effective and simple to integrate into your workout.

Let’s check them out…

#1 — Medicine ball squat and overhead lift

This is a simple exercise that works many muscles including your quadriceps, gluteus maximus, deltoids and calves.

Ideally you should use a medicine ball when performing this exercise, but any kind of heat object will do — you can even use a large bag of flour if performing this at home.

Start by standing with your feet a shoulder-width apart.

Perform a squat while holding the medicine ball in front of you.

Try to push your buttocks out and keep your knees over your ankles.

Return to a standing position and lift the medicine ball over your head.

Repeat multiple sets of this exercise.

#2 — Pushups

Pushups are one of the most frequently performed exercises for a reason — they are incredibly effective.

Performing a pushup will strengthen your arms, chest, and core.

Pushups don’t require any equipment, so you can quickly perform a set whenever you feel like it!

Do your best to perfect your pushup technique, which will make pushups much tougher and much more beneficial.

#3 — Burpees

Yep, you should have guess that the dreaded burped would be on the list!

It is one of the most widely used full body exercises because it is extremely effective.

To perform a burpee, start in a standing position then squat down to place your hands on the ground.

Then, kick out your legs behind you and do a pushup.

Finally, bring your legs back in and jump up to standing position while swinging your arms up.

Congratulations, you just worked most of your body’s muscle groups!

Here is a useful video showing a burpee in action:

#4 — Lunges

Lunges are simple to perform and give your legs an incredible workout.

They are great for toning your quadriceps, glutes, and hamstrings.

You can also maximise the benefits obtained from lunges by holding weights in each hand.

To perform a lunge, from a standing position step one leg forward, then lower your hips so both knees and bent at a 90 degree angle.

Engage your core and look straight ahead.

Your rear knee should not touch the ground and your front knee should be above your ankle.

Stand up straight again and move the other leg forward to a standing position, ready to repeat.

Here is a short video, showing a lunge in action:

#5 — Pike Roll-out

Researchers have identified this exercise as being one of the best ways to improve the strength of abdominal, back, and shoulder muscles.

This exercise does require some equipment though — a large Swiss ball.

Start by standing behind the Swiss ball.

Crawl over the top of it to get into the plank position with your body straight, arms extended to the ground and feet on the ball.

Pull your hips up, so a vertical line is formed by your back and arms.

This exercise might take some practice, but the results are incredible!

Checkout this video which shows how to perform a pike roll-out correctly:

Thanks for reading The 5 Best Full Body Exercises.

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author: Trevor McClintock

Trevor McClintock is one of London's most exciting personal trainers. Combining over 25 years of experience in the fitness sector with exceptional industry knowledge, Trevor is able to offer unequalled fitness services, including online coaching, bespoke plans and one-on-one sessions. Contact Trevor today and start your journey to becoming the very best version of yourself.