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Fitness

Full Body Exercise 2

Image of dumbbell exercise
Exercise is the key to better mobility

Introduction

Full Body Exercise 2. You know you need to devote the time to work out on a regular basis. So then, how do you know if you’re making the most of that time and really benefiting from head to toe? One way is by choosing full-body workouts that work multiple muscle groups in each session.

Also, full-body workout benefits extend well beyond working multiple muscle groups in a short amount of time. And along with a proper nutrition plan, whole-body exercises can help you achieve your health and fitness goals. And whether that means losing weight, or just feeling stronger and healthier.

Arms exercise with Weights

Arm exercise
Arm Exercise

Muscles worked: Arms, grip, shoulders.

Full Body Exercise 2. You will need two small 1 kg hand weights.

  1. Stand with both feet shoulder width apart, holding a weight in each hand.
  2. Raise both arms above your head, pause and lower slowly.
  3. Repeat 10 times as 1 set, try to do 3 sets

Modified Goblet Squat

Modified Goblet Squat
Modified Goblet Squat

Muscles worked: quads, hamstrings, glutes, core, back

  1. Hold a weight 3kg, hold it with two hands, at your chest, or one hand if you have stability issues, your free hand can support you.
  2. Make sure your feet are slightly wider than shoulder-width. 
  3. Drop into a squat. Try to go at least parallel to the ground for depth and keep your knees facing outward. (or as low as you can manage)
  4. Press through your feet and return to your starting position.
  5. Repeat 10 times for 1 set, try to do 3 sets

Bird Dog

Bird Dog
Bird Dog

Muscles worked: core, stability

Begin on all fours. Your back should be straight and your wrists directly below your shoulders. Your knees should be shoulder-width apart, beneath your hips.

  1. Engage your abdominal muscles. 
  2. Raise your left arm up until it’s level with your shoulder, extended it out straight in front of you. Similarly, extend your right leg back  behind you until it’s at hip level. So then, both your arm and leg should be suspended in the air at the same time.
  3. Hold this position steady. However, if you find yourself wobbling, try and find your balance by squeezing your core. Next, wait until you have your balance and count to 5 slowly, before moving onto the next step.
  4. Bring your arm and leg back to the kneeling position. Subsequently, engage your core again, and repeat on the other side. And this time with your right arm and left leg.
  5. complete 5 on each side for 1 set, try to do 3 sets

Plank Saw

Plank Saw
Plank Saw

Muscles worked: core, hips, shoulders, calves, triceps

  1. Start in a forearm plank position. Your body should be supported by your toes and forearms, keeping it in a straight line from head to toe. Engage your core and tuck your pelvis in. Your elbows should be beneath your shoulders.
  2. Move your body forward with your elbows. So, it feels as if you’re shifting your body forward a couple of inches while your forearms remain in the same position. Use your toes to push yourself forward as well.
  3. After, move your body back to the starting position. This is one of 10. try to do 3 sets

Video

In Conclusion

Exercises that use multiple muscles are highly beneficial, especially for older adults. Exercise is the key that opens the door to greater mobility. Also, it creates wellbeing and a feelgood factor, enhances your health and helps to keep your immune system strong. Try to complete 3 sets, or whatever you can manage. Enjoy your workout.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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