Advanced full body workouts are for those looking to challenge their entire body through moves that incorporate strength training and cardiovascular exercise. Full-body exercises and workouts are the best way to drop fat and build muscle quickly and effectively, according to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance." Full body workouts should be functional exercises designed to mimic the movement of muscles in daily life, such as pushing, pulling, twisting, lifting and bending.
Squat/Shoulder Press
The squat/shoulder press is designed for the lower and upper body and the core. The squat mimics bending and lifting using leg strength rather than compromising the spine, while the shoulder press challenges the shoulder and upper back to lift a weighted object over the head without straining the neck and using core strength to stabilize the torsi. Begin standing with your feet at hip-width with a dumbbell in each hand. Bend your knees to 90 degrees, sticking your tailbone straight back as if sitting into a chair. Keep your spine straight. Use your legs to push back up and extend your arms above your head, squeezing your shoulder blades together. Your core and abdominals are working the entire time to keep your spine straight and torso stable.
Push-up/Row
Push-up/rows actively work the upper arms, shoulders and upper back while working the legs and core through a stability and balance challenge. Begin in plank position, preparing to do a standard push-up and gripping a dumbbell in each hand. Tighten your legs and abdominals to keep your neck, shoulders and hips in one line. Lower your chest toward the ground. Just before it touches, push yourself back up to plank. Lift your arm straight back, bending at the elbow and keeping it close to your ribcage for a back row. Lower your arm, complete another push-up and perform a back row on the other arm. "This is an advanced full-body move that's going to get your heart pumping and your muscles to work very hard," says American College of Sports Medicine certified personal trainer Shelby Young.
Bosu Ball Throwdown
Bosu ball throwdowns use the Bosu ball and a weighted medicine ball. Begin with the Bosu ball with the stability-ball side down and platform-side up. Holding a weighted medicine ball with both hands, quickly jump up onto the ball, gaining your balance enough to stand up straight. Keeping a slight bend in your knees will allow better balance during the move. Lift the medicine ball above your head and throw it straight down at the ground, catching it when it bounces back up near your chest. Lift your arms, rotate toward the right and throw and catch the ball before switching to the left side. "This is an awesome move. It's working your legs and abs while you're balancing on the ball. Your arms are worked each time you throw and catch," says Young.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, NH
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