There are two types of exercises: isolation and compound. Isolation exercises involve a single joint and single muscle, such as a leg extension. Compound exercises work more than one muscle and involve more than one joint at a time. By doing full body compound exercises, you can shorten your workout time while recruiting a maximal amount of muscle fibers. Exercises can be done with free weights and body weight.
Burpee
Burpees work your arms, legs, chest, shoulders and back. Stand with your feet shoulder-width apart and your arms at your sides. Slowly lower yourself into a squat, place your hands on the floor outside your feet and kick your legs behind your body. As soon as you toes contact the floor, perform a push-up, quickly snap your feet back to the starting point and jump in the air. When you do this, raise your arms above your head. After landing softly, repeat for 10 to 12 repetitions.
You can also do this exercise while holding dumbbells in your hands. If you do them this way, use light weights and be very careful when jumping into the air.
Push Press
Push presses work your legs, shoulders, upper chest, upper back and triceps. They can be done with a set of dumbbells. Stand with your feet shoulder-width apart and the dumbbells held right above your shoulders with your palms facing in. Slowly lower into a partial squat, thrust upward and push the weights straight above your head. After holding for a second, lower the weights back to the starting point and repeat 10 to 12 times.
Alternating T-stand Push-ups
Alternating T-stand push-ups work your chest, triceps, shoulders and core. Lie on your stomach with your hands slightly wider than shoulder-width apart and your toes hip-width apart. Slowly lower yourself down by bending your elbows. Once your chest is within a fist-width of the floor, push up, rotate your body to your left and lift your right hand off the floor. As you do this, extend your right arm straight in the air. Your body should be straight at this point and you should be balancing on your left hand, the inside of your right foot and the outside of your left foot. Slowly rotate back around, place your hand on the floor and do another push-up. This time, go the opposite direction. Continue to go back and forth for a series of 10 to 12 repetitions.
Squat With Curls
Squats with curls work your legs and biceps and they can be done with a stability ball and dumbbells. Pin the ball against the wall with your mid back and hold dumbbells at your sides with your palms facing in. After stepping forward slightly, place your feet shoulder-width apart. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up, lift the dumbbells and twist your wrists so your palms face your chest. After squeezing your biceps forcefully, slowly lower the dumbbells back down as you simultaneously lower yourself into another squat. Repeat for 10 to 12 repetitions.
Pull-ups
Pull-ups work your back, biceps, core and shoulders. Jump up and grab a pull-up bar with a wide, overhand grip and let your legs hang straight down. Steadily pull yourself up toward the bar. Once you have gone as far as possible, slowly lower and repeat for 10 to 12 repetitions. The goal with pull-ups is to get your chest to bar height. When doing these, do not let your upper body sway back and forth.
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