A total body workout is a great way to make sure you can get a
workout in on those days when life is pulling you in every direction. I
have found that the most important part of any workout routine is to
make sure you stick with it.
I have made a promise to myself that I will
get some form of exercise 5 days a week. We
all have those days however, when we just don't have time to devote the
proper amount of time it takes to get a great workout.
There are a few things you should always remember when using these full body workout routines:
1) Make sure you warm up and take a few minutes before and after to stretch.
2) Quickly move from one exercise to the next and you will not only
strengthen your muscles but you will get a cardio workout at the same
time
3) Make sure you exercise your upper body, lower body and core. This
way even if you have do several days or weeks of these easy workout
routines you will continue to develop your whole body. Not to mention
you won't have to remember what body part you hit during your last
workout.
4) Always remember to maintain good form. As your muscles get tired
they will try to cheat by using other muscles. Make sure you are
concentrating on the proper form as well as working the proper muscle
for the job.
Remember Total Body Exercises are a great way to prepare for real
world activities. You are developing overall strength and vitality so
focus and make the most of your time spent while exercising.
These workout routines are not only great for days
when you are busy but if you add a cardio workout to the end of them you
will build muscles, burn calories and get a great cross training
workout for your whole body.
Kettlebell Workouts may seem simple but I promise you about 20 seconds into your first set you will see why they are a great addition to any workout routine.
Not only do these exercises help develop overall strength but they are also an excellent way to supplement your normal cardiovascular exercises.
These exercises will give you a great total body workout and they will make you "real world" strong. By "real world" I mean they will make your strong and fit for your every day life (carrying groceries upstairs, yard work, stupid feats of strength at the bar etc.)
It will trim your core and strengthen your whole body
like nothing else I've found.
Don't worry if your just starting out, pick a light weight and take it
slow. Form is VERY important when using the kettlebell so check out
some of the videos below.
I personally own 2 kettlebells. One light and one heavy. The light one will give you a great cardio workout and the heavy one will push you to the point of collapsing and is great for building bursts of strength and speed.
The biggest
misconception out there about kettlebells is that they are
only for people wanting to build size and power and that is true they
are great for doing that....BUT.... you can also use lighter weights if
you are just starting out or if you just want a cardio workout for the
entire body. Kettlebells truly are one of the most versatile pieces of exercise equipment that I have seen in a long time. Give it a try, Start Slow and work your way up. You won't be sorry
Kettlebells are also a great way to develop core strength, explosive power,balance and coordination. They will give you an excellent total body workout in a very short amount of time. If you are serious about developing a good cross training workout routine then I would definitely suggest adding kettlebells to your exercise routine.
ONE NOTE: When you are starting
out more than likely you will drop your kettlebell a few times so I
suggest putting a rug or towell down to protect your floors. They have
rubber coated ones but the only thing it may do is save your floor
from getting marked up, maybe. I personally don't see much benefit for
the extra cost. I would suggest you get the wide handle as it will make
transfers much easier. You can also workout outside if the weather
allows (it's hard to hurt the ground with a kettlebell but watch your
toes). .
Dumbbell Exercises
Dumbbell Exercises are a great way to get a quick efficient total
body workout. I love dumbbells and have a rack of them in my house and
use them often in my workouts.
One
thing I like is they build all of those little muscles known as
stabilizer muscles. As you can probably guess these are muscles that
give stability to your major muscle groups. These stabilizer muscles
are used all the time as we go about our daily routines.
Another
thing dumbbells are good for is isolating specific muscles within a
larger muscle group. If you do overhead presses you work the whole
shoulder group but you can also isolate the front or side muscles in
your shoulder by doing front or side raises.
Dumbbells also
allow you to switch from one exercise to the next very quickly so you
can increase Strength and do Cardiovascular Exercises at the same time. In my
opinion Dumbbells are an important part of any well balanced workout
routine.
Resistance bands
are a great way to get a total body workout and you can take them
anywhere. If
you travel for work or are going on vacation they are a great way to
make sure you don't lose any of your progress while you are away from
home.
One very beneficial aspect of resistance bands are you can easily rehab sore or injured muscles with a light amount of weight and a full
range of motion. They are also great for elderly people or those just
getting into exercising because you can perform so many types of
exercises with one small piece of equipment.
Bands also
enable you to move from one exercise to the next very quickly so if you
set up your workout routine correctly you should be able to both build
muscle and get a cardio workout
at the same time.
Even though I don't usually work out with bands, (I
prefer dumbbells) I have discovered that you really can get a great
workout with them. Try using 2 bands if you have a hard time getting enough resistance. Remember to shorten the band for more resistance and lengthen it for less.
Resistance bands are great for exercising lots of different areas of
your body in a short amount of time. Not only are they great for toning
and getting in shape but they will also save you Time and Money! If you are looking for a good way to supplement your normal exercise routine I would definitely suggest trying resistance bands
Medicine Ball Exercises
Medicine Ball Exercises have been around for many years and they are
tried and proven way of getting a great workout. Whether you exercise
alone or with a partner you can find numerous ways of using the medicine
ball. The best part about these workouts is almost every exercise stresses your
core muscle groups. You can use a medicine to supplement other workouts
such as cardiovascular exercises or weight training or you can use it
by itself and get a great total body workout. They also have a new type
of medicine ball made of rubber so you can lift them overhead with both
hands, slam them to the ground, catch the ball and then repeat. Try
this simple exercise in between short sprints which will not only burn
calories but will also strengthen your core at the same time.
Warning....be careful not to let the ball hit you in the face, I've done
it, It Hurts. Medicine balls come in different weights so no matter
how strong you are or what fitness level you are at you can find one to
fit your needs.
Suspension Training
Suspension Training is fairly new to the exercise industry but it is
quickly becoming one of the most talked about forms of exercise. It is a
very simple concept but the results are extraordinary.
Like kettlebells it looks easy but just a few minutes into your first
workout you will understand why it is becoming so popular. Virtuallyevery exercise works your core muscles and you will definitely see the
results in your every day activities. Suspension exercises provide a
total body workout that will help improve your balance, coordination and
build a strong body all at the same time.
There are several products
out there that you can purchase but I found it very easy to build one
with 2 pieces of sturdy rope and a couple of well placed knots. I
simply mounted an eye-bolt into a stud in my kitchen ceiling and have
been able to reproduce all the exercises below with very little
investment. If you are looking for a way to diversify your workout
routines with new and exciting exercises I suggest you give it a try.
You won't be disappointed.
These Free Pilates Exercises are a great way to supplement your
workouts. Pilates was developed in Germany in the early 20th century
and is sometimes considered to be Yoga with movement.
Pilates stresses your core and postural muscles and is great for developing
long lean muscles as well as stretching your muscles and joints.
Pilates exercises also stress breath control and will be of great
benefit when trying to recover your breath during Aerobics Exercising.
Over the years pilates
exercises have found their way into all kinds of workout routines
including Stretching and aerobics. I would definitely
recommend using these exercises either as warm ups, as complete total
body workouts or even in between sets of lifting or between Sprints to push your workout to a whole new level.
Free Yoga Exercises
These Free Yoga Exercises are one of the best things you can add to
your workout routine. Yoga has been around for thousands of years and
it is a proven way to build lean muscle, increase flexibility and
improve your stamina.
I
must admit that I wasn't too excited about doing yoga the first time
but after a couple of sessions I was hooked. Yes sometimes you do feel
stupid in some of the positions but give it a chance and you will see
that yoga exercises are one of the best and quickest ways to total body
health. Not only do you work up a good sweat but you stretch your
muscles and joints, build solid muscles, improve stability, build a rock
solid core and calm your mind and body all at the same time.
Since
all yoga movements revolve around proper breathing you will find thatbreath control becomes much easier during your other exercises also.
I
definitely recommend utilizing yoga exercises for a great way to expand
your workout routines. Do them alone or try adding different posses
between reps while lifting or between Sprints to kick your workout to another level.
I was introduced to Tai Chi Exercises about 15 years ago and I have
used their techniques ever since.
the purpose of this website I am lumping Tai Chi and Qigong into one
group but they are NOT. Both have hundreds if not thousands of
different styles depending on your teacher but generally focus on the
same things: muscle control, smooth flowing motions, flexibility and
especially breath control.
Tai Chi is generally known for slow
forms but this is only a part
of the practice of Tai Chi. Translated it roughly means "supreme
ultimate fist" so there is obviously another side to it. It was first
and foremost a method of fighting and self defense.
Not only are these exercises good for your body they are extremely beneficial in reducing stress and anxiety
as well as promoting a general feeling of calm and balance as well as
enabling you to "flow" with whatever situation life deals you. I know
we all want awesome bodies with 6 pack abs but the truth is if you don't
deal with your mind then you are just a pretty package all wrapped up
in a pretty bow with nothing inside. What a disappointment when you
finally get it open.
Qigong (Qui
Gong, Quigong, not sure I've seen it spelled many ways) is a practice
that emphasizes breathing techniques and slow deliberate movements. Qi
is translated as air or breath but it refers to the energy flow or
electrical force that runs through each living thing.
I have just
been introduced to qigong but I am enjoying the new exercises I have
been learning. I use the slow deliberate movements of Tai Chi and
Qigong in my personal workouts because there is nothing better to improve muscle coordination, increase balance and develop breath
control. Another added benefit is the relaxation and meditative state
that these exercises allow you to achieve.
