Full-body workouts involves using multiple body parts and moving at different directions, angles and speeds, according to fitness professional Rodney Corn, co-founder of PTA Global. These types of workouts are not only more fun and creative than typical workouts, they help you burn more calories in less time, improve movement and coordination and increase your body awareness to reduce your risk of injury. You can use any equipment or method to create your own full-body workout.
Power Jump Rope Combo
Place your feet together, and swing the jump rope beneath you. Jump high enough to clear the rope at a rate of two jumps per second for 1 minute to warm up. Then jump a little higher, and spin your wrists faster to spin the rope twice beneath you in one jump. Do this once every fifth jump for a 1- to 2-minute duration. Rest for 30 to 60 seconds between sets, and perform the combo three more times.
Power Push-ups
Place your hands on the ground about shoulder-width apart and your feet slightly apart on the ground. Lower your body on the ground until your chest almost touches the ground while keeping your head, spine, hip and legs in alignment. Exhale and quickly push yourself off the ground so that both of your hands are off the ground. Catch yourself with your hands in the same original position, and repeat the exercise as fast as you can for 10 to 12 reps for three sets.
Jump Pull-ups
Stand beneath a pull-up bar that is about two to three feet above your head. Squat down and swing your arms behind you, and jump up to grab the bar with both hands. Use the jump's momentum to lift your body up until your head clears over the bar. Lower your body down until your arms are fully extended. Land on the ground lightly, and repeat the exercise for 10 to 12 reps for three sets.
One Arm Overhead Squat with Kettlebell
Hold a 20-lb. kettlebell over your head with your right arm, and stand with your legs about shoulder-width apart. Squat down as low as you can while keep your right arm above your head. Reach down with your left hand to touch the ground. Look up and turn your torso slightly as you squat down. Hold the position for one deep breath, and stand back up slowly. Perform six to eight squats, switch the kettlebell to your left hand, and perform another six to eight deep squats with your left arm overhead.
Circuit Training
Instead of doing each exercise individually, perform each exercise consecutively without rest, which helps you save time and burn more calories in less time, according to Juan Carlos Santana, director of the Institute of Human Performance. After you have completed one circuit, rest for 1 minute or less, and repeat the course two more times.
References
- "IDEA Fitness Journal"; Creative Total-Body Workouts; Rodney Corn; February 2010
- "Essence of Program Design"; Juan Carlos Santana; 2004
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