Full-body workouts do not need to be very complex or resemble a circus trick. However, they should incorporate multiple body parts to move together in different directions in their full range of motion. You can use a few simple exercise equipment or your own body weight to perform the exercises.
Dumbbell Curl and Press
This exercise works on the arm and shoulder strength while maintaining core stability in your torso and hip. Stand with your legs about shoulder-width apart, and hold a 25-lb. dumbbell in each hand. Exhale and curl arm up to your shoulders. Then press the weights over your head in a fluid manner without moving your body. Inhale and lower the weights to your shoulder and extend your arms by your sides. Perform three sets of 10 to 12 reps. You can also do this exercise with one foot in front of you.
Barbell Squat Press
This exercise works on transferring force from your lower body to your upper body to lift a weight over your head. When you lift the barbell over your head, rely more on your legs and hip to lift rather than your upper limbs. Stand in the same position as the previous exercise, and hold a 45-lb. barbell with both hands in front of your collarbone about shoulder-width apart. Inhale and squat down as low as you can while keeping your torso upright. Exhale and stand straight up, pressing the barbell over your head without moving your spine. Lower the barbell to your collarbone level and repeat the exercise for three sets of 10 to 12 reps.
Incline Pullups
This exercise strengthens your back and shoulders while maintain hip and spine stability to maintain your form. Set the height of the squat bar on a squat rack to about three feet off the ground. Grab the bar with both hands, and crawl under the bar so that your chest is below the bar. Put your feet about hip-width apart and push your buttocks up. Tighten your buttocks and pull your body toward the bar until your chest almost touches the bar. Inhale and lower your body until your arms are fully extended. Perform three sets of 10 reps.
Expert Insight
To make your workout more interesting and challenging, Juan Carlos Santana, director of the Institute of Human Performance, recommends that you perform all of the exercises together will very little or no rest between exercises. This method, called circuit training, helps you burn more calories in less time and improve muscular endurance. For example, perform each exercise for 30 seconds with no rest between exercise transition. Rest for 30 to 60 seconds after you have completed one circuit, and repeat the circuit two to three more times.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Essence of Program Design"; Juan Carlos Santana; 2004
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