Extreme body workouts involve highly intense exercises that engage all the major muscles of the body. Only do extreme training once every three days to give your muscles adequate recovery time. According to the National Strength and Conditioning Association, do the most intense exercises first, such as your power lifting followed by lighter weight and smaller muscle group exercises. This keeps your muscles from pre-fatiguing saving your form and reducing risk of injury. These exercises are a few examples of an extreme total body workout. Use spotters for bench press, squat or pullups if you are a beginner.
Back Squat
Place a barbell behind your head with it resting on the back of your shoulders and grasp it with your hands. Stand in front of a mirror so you can see your form, feet shoulder width apart. Squat down, keeping your weight on your heels and pushing your hips back so your knees stay over your toes. Go as low as you can or until your thighs are parallel with the floor. Stand back up. Do three or four sets of eight to 12 repetitions.
Bench Press
Lie on a bench with your head, back, buttocks and both feet firmly contacting the bench or floor. Grasp the barbell and position it so it is over your chest with your arms straight, just below the nipple line. Bend the elbows and lower the bar to your chest, but do not bounce it off your chest. Bring it back to starting position. Do three to four sets of eight to 12 repetitions.
Pullups
Use an assisted machine or a bench for support below pullup bars if you are unable to do them on your own. Grab a bar with your hands shoulder width apart or slightly wider. Using your back and biceps muscles, pull yourself up so your chin clears the top of the bar. Slowly lower yourself back down, do not drop. Do as many as you can for three sets.
Medicine Ball Squat Throw
Grab a 10 to 20 lb. medicine ball with your hands and position it in front of your chest. Squat down so your elbows almost touch your knees. Jump and simultaneously throw the medicine ball using a chest pass technique as far forward as you can. Sprint to the ball, pick it up and repeat. Do 10 to 15 times.
Sprints
Finish the workout off with eight 100-meter sprints, or four 200-meter sprints. It will keep your heart rate up and burn many calories. According to "The New York Times," interval sprints boosts your metabolism, increase fat utilization and improve cardiovascular fitness. Ideally, do the sprints outside. You will have the added wind resistance and may even be able to go faster than a treadmill allows.
References
- "Essentials of Strength Training and Conditioning" National Strength and Conditioning Association. Baechel, Thomas R. and Earle, Roger W. 2008
- BodyBuilding.com: Full Body Workout Extreme Fitness
- "The New York Times"; A Healthy Mix of Rest and Motion; Peter Jaret; May 3, 2007
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