Full Body Exercise

Full Body Exercise Benefits

Full Body Exercise Has Several Benefits Including:

• Combining cardio and strength training into one movement.
• Higher intensity, helps your body burn more calories and fat in a shorter period.
• Incorporation into any training routine, whether you have the best training equipment, minimal equipment like a dumbbell set, or no equipment at all.
• Working several muscle groups at once saves you time and energy.

Regular exercise also offers several health benefits. Such as increased strength, more energy, better sleep also improved balance. Furthermore, a lower risk of falls as you age, less stress and anxiety, including a healthier body weight. Therefore, improved cardiovascular health and reduced risk of disease. Subsequently, regular exercise offers significant mental benefits. Such as boosting your mood for up to 12 hours and improving your working memory.

Squat with Overhead Press

Full Body Exercise, this exercise works just about every muscle upper and lower body

Muscles Exercised: Quadriceps, hamstrings, glutes, shoulders, triceps, upper back

How To Do It:

• Hold the weights on the front of the shoulders.
• Push back into the hips and keep the back straight to lower into a squat.
• When the hips are below or level with the knees in the squat, push both legs into the ground to stand up.
• At the same time, press the weights overhead by straightening the arms.
• Slowly return the weights to the shoulders.
• Repeat 10 times as 1 set try to do 3 sets or whatever you can manage

Reverse Lunge With a weight

Full Body Exercise, this is an effective exercise that works your lower body muscles

Muscles Exercised: Quadriceps, Hamstrings, and Glutes, Core

How To Do It:

1. Start by standing up straight with your feet hip-width apart and toes pointed forward.
2. Hold a weight in your right hand
3. Keeping your left foot flat and planted in the ground, step back with your right leg. 
4. Putting the weight through your front (left) leg, drop the right knee down to gently kiss the ground while simultaneously bending the left knee. Both knees, hips, and ankles should be bent to 90 degrees. 
5. Drive the left foot into the ground through the heel, squeeze your glutes, and push your hips up and forward as you bring the right leg back to the starting position.  
6. Repeat 10 times as 1 set try to do 3 sets or whatever you can manage

Weighted Figure Of Eight

Full Body Exercise, this is an effective exercise to get your body moving in a way that exercises both your upper and lower body

Muscles Exercised: Glutes, Erector Spinae, Hamstrings, Quadriceps, Biceps. Calves, Shoulders, and Upper back. 

How To Do It:

1. Stand with feet shoulder-width apart
2. Hold the weight with both hands in front of you
3. Lift the weight up high to one side then down low to the other side
4. Again lift the weight up high on this side, then down low to the other side
5. Repeat for 10 repetitions as 1 set, aim for three sets, or whatever you can manage.

Standing Abdominal Crunch

Full Body Exercise, this is an effective exercise for your core muscles, that also involves many others.

Muscles Exercised: Core, Rectus Abdominus, Obliques

How To Do It:

1. Stand with your feet shoulder-width apart and your arms extended straight out in front of you.
2. Tighten your abdominal muscles and lift your right knee up towards your chest while simultaneously bringing your arms down to meet your knee.
3. Return to the starting position and repeat the same movement with your left knee and arms.
4. Continue alternating between your right and left knee for 10 repetitions each leg as 1 set try to do 3 sets or whatever you can manage

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In Conclusion

Full body workouts are one of the best workouts for muscle growth and strength regardless of your training experience. Here, they not only enable you to optimize your training frequency and recovery throughout the week. But are also time efficient – and in this case requiring only 3 workouts per week.

However, to maximize the benefits of a full-body workout routine. Consequently, you need to adequately target all of your major muscle groups within each workout. And you need to do so in a balanced manner such that your muscles grow and strengthen proportionately. Besides, leading to not only a more aesthetic physique but also minimizing your risk of injury.

Important Note *

Remember that everyone is different, 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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