For most of us “Time” is a big contributor on why we can’t get into shape!
What if I showed you some simple and effective exercises that get you a total body workout and not take up your whole day!
Here are my top 5 favorite Total Body Workout Movements:
#1 Burpees – YEAH BURPEES! The burpee is the overall best total body exercise. You get cardio, core, legs, and arms all in one! Do two minutes of max burpees then rest 30 seconds and repeat this 4 times. It will be just the workout you need in a time crunch.
Pro Tip: Keep your shoulders over your wrists, and your elbows close to your sides. If you need a rest make sure to do it at the top of the burpee not the bottom!
#2 The Turkish Getup – This exercise is one of the best shoulder stabilizing, ab strengthening exercise out there. Lie flat on your back with your legs straight and hold a kettle bell or dumbbell in your right hand with your arm straight above you. Bend Your onto your right side and prop yourself up on your right elbow. Simply stand up, while keeping your arm straight and the kettle bell or dumbbell above you at all times. Once standing, reverse the movement to return to the starting position.
Pro Tip: Keep Your Eye on the kettle bell or dumbbell at all times.
#3 Kettlebell Swings –
This little apparatus may seem small but it can do mighty things for your body! Not only will it send your heart rate up up up. Kettlebell brings definition in the back, the abs, and glutes. A study performed by University of Wisconsin people burned 20.2 calories a minute and their average heart rate was 93%.
Pro Tip: Make Sure you are not feeling any pain in your low back. If you start to feel any tightness make sure you are squeezing your butt at the top of your swing.
#4 Dumbell or Barbell Squat to Press – This movement gets the heart rate really high (for cardiovascular endurance), works your legs, core, and shoulders. This is a great total body workout. It would be a great exercise to do “Tabata Style” for 8 rounds of 20 seconds on 10 seconds of rest. This is one of the best fat burning exercises out there and to top it all off it only takes 4 minutes!
Pro Tip: Make sure you keep your chest up and don’t fall forward. Also make sure you fully extend the dumbbells overhead @ the top.
#5 Handstand Hold – Strengthen the shoulders, improves coordination, In order to get to the upside down position, and then to keep your balance, you need to use many muscles, not only the upper body. Think of how you get into the handstand: you need to use your legs to rebound, your abs to get to the proper pose, the whole body has to be braced.
Pro Tip: If you are afraid to kick up to a wall or do a free standing handstand, start in a down dog to strengthen the shoulders and then next begin to walk your feet up the wall to your level of comfort. As you get stronger and more comfortable you can walk your feet all the way up!
Now you have the tools and movements you need to get the best total body workout out there!