Most of you might want to achieve maximum results for a minimum period of time. So you need exercises that can provide functional training and maximum efficiency. These are exercises that can overload the entire body. They will help you to reduce the body fat and improve muscle tone. It will also improve balance and stability of the body, coordination, strength and endurance.
Now I will share with you the 8 exercises for the whole body that I am using, which give me the best results with my limited time available! 🙂
This is a multi-joint, multi-plane exercise, which will test your whole body, improving in an incredible way your endurance and coordination. The fact that can be performed absolutely anywhere makes it ideal for people with busy schedules and lack of time. Try to do as many repetitions as you can. However, maintaining a good form is more important than the number of repetitions.
The method of execution:
- Stand with your feet hip-width apart and your arms down by your side
- Lower into a squat position with your hands flat on the floor in front of you
- Kick your legs backwards into a press up position and lower your chest to the floor
- Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
- Jump up and raise both hands over your head
So-called the king of exercises! The squat is undoubtedly one of the best exercises for developing the whole body emphasising on the leg muscles, gluteus and quadriceps. Squatting will strengthen the muscles in the central part of the body (the core muscles), whose main function is to stabilise and support the trunk. Back muscles and your belly will also be grateful for your efforts.
The method of execution: Stand straight with feet at around shoulder width apart. Put your hands on the cross or facing you and tighten your abs. Then push the hips back and down, bend your knees and began to move down if you sit on an invisible chair. The back should be straight and body weight should fall on the toe. Keep going down until your thighs are resting parallel to the floor. Start standing, tight buttocks and knees pushing out. Toes and knees should point slightly outward at all time. As a progression, you can increase the repetitions or decrease the resting time between sets.
Step-up is another exercise which I like because it is easy to implement while giving great results. It will strengthen the muscles of the legs, buttocks and abdomen and the core. It will increase your endurance and coordination too.
The method of execution: Stand in front of the step platform or bench. Stand up in front of the step box above 5 inches back. Keep your arms at your sides. Place one foot on the platform and push your body until your leg is straight. Maintain this position for a few seconds. Keep your abs tight and squeeze your glutes. Reverse the movement and repeat. The higher is the platform, the greater is the difficulty of the exercise.
- Pull ups
Most people avoid pull up for one reason only – they are tough! I know from personal experience how hard it could be! But the truth is that it’s all about practice and absolutely everyone, as long as it is sufficiently tenacious is capable of doing it! This exercise recruits a number of muscles: latissimus dorsi muscle, trapezius, internal and external oblique abdominal muscles, biceps, brachial, rhomboids and gluteus muscles. Although mastering it is quite difficult, do not give it because you will be rewarded a hundredfold for all of their efforts.
The method of execution: Grab the bar with both hands using an overhand grip. The grip width should be wider than your back. Hold your chest upright, shoulders back, tighten your buttocks and legs crossed. Begin to dial up until you touch lever with breasts. Hold for a second and slowly begin to return to the starting position. Repeat without touching the ground with his feet. If you can’t do one repetition at first you can help yourself with resistance bands.
You should know that few are those who have managed to fulfil the exercise the first time.
Push-ups are one of the few exercises that allow you to work simultaneously for both the upper and the lower body. They affect a large number of muscle groups in the arms, back, chest, buttock and legs. Definitely not to be missed! You can do them anywhere and their different variations make them suitable for both beginners and advanced.
The method of execution: Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilise your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you on keeping a neutral neck—until your chest grazes the floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body. Push to starting position and repeat.
Variations of the exercise for beginners:
Push-ups with the knees bent: The only difference is that you would perform the activity on your knees. It gives more stability to the body and makes exercise easier to implement. Remember to inhale when lowering, respectively exhale in repression.
Push-ups of slope: Find high enough support that is stable and comfortable (chair, bed, sofa, bench). On taking up his starting position, feet on the floor, hands are placed on the palm and elbows close to the body. Change slope, choosing lower support as soon as you feel that height you no longer loaded enough.
Great exercise covering many of the major muscles in the upper body. The main working muscles involved are chest, triceps, shoulders and the core.
The method of execution: Sit with your back to a bench or chair. Place your hands on the bench so your fingers are pointing to you. Lift your buttocks off the ground and straighten your legs so only your heels are on the floor. Bend your elbows out behind you to lower your buttocks towards the floor. Push back up until your elbows are straight.
For the convenience of beginners:
Lift your feet: Take the above starting position in the same way but put your feet on higher ground.
- Jump lunges
Once you start to exercise, you will understand how effective your leg muscles it is – they will literally “burn”. Dynamic jump lunges are an excellent workout for the thighs, buttocks and calves, but also for the heart. As a bonus for your efforts, you will have improved endurance, balance and coordination.
The method of execution: Stand with one foot forward, and the other foot back. Bend both knees in a modified squat position. The thigh of your front leg and the shin of your rear leg should be parallel to the floor. The knee of your rear leg should be almost kissing the floor. When you are ready, jump up explosively, making sure to get both feet off the ground. Switch legs in mid-air so that you land with opposite foot in the front. Arm placement: You can keep your arms bent or in a prisoner position interlocked behind your head. Alternate the jumping lunge with your other leg. That is one repetition.
- Swings Kettlebell
You can find this exercise included in the program of the most elite Special Forces in the world. The exercise will increase your explosive strength, endurance and flexibility.
The method of execution: Once you have picked an appropriate kettlebell, place your feet at shoulder level and hold the weight with both hands between your legs. Body weight should be on your heels. Driving through your heel, explode through the hips to send that weight swinging upward from your quads. We’re aiming for chest height, with the arms extended. Achieving this finish position requires you to snap your hips through, contracting your core while squeezing your glutes. As it makes the transition from backwards to forward, drive through the heel and hips and repeat.
As you have seen, most of the exercises do not require anything but desire. Moreover, all exercises are in multi-joint pattern meaning a lot more muscles are involved than single joint movements. At first, they may seem difficult or downright impracticable, but do not give up and will soon be rewarded more than adequate!
What do you think about those exercises and would you include them into your training program? Share your opinion in the comments! 🙂