Full-body workouts focus on movement patterns rather than focusing on training muscle groups. Full-body workouts improve overall strength and coordination, which can be transferred to sports and daily activities, according to fitness professional Juan Carlos Santana, author of "Essence of Program Design." For beginners, four basic movement patterns constitute a full-body workout.
Hip and Leg Drive Press
The hip and leg drive refers to your ability to generate and transfer force from your lower body to your upper body, according to physical therapist Gray Cook, author of "Athletic Body in Balance." This essential movement is required for many overhead lifting exercises, which allows you to lift a heavy weight over your head with a lower risk of injury. To do a basic leg drive and press, stand with your legs about shoulder-width apart, and hold a 25-pound dumbbell in your left hand over your left shoulder. Keep your elbow close to your body. Inhale and squat as low as you can while keeping your torso upright. Exhale and stand straight up, pressing the dumbbell over your head without moving your torso. Hold this position for two seconds, and lower the weight to your shoulder. Perform two to three sets of six to eight reps per arm.
Pushups
Pushups work not only your pushing movement with your arms and chest, but also stabilization in your spine, hip and torso. Put your hands on the ground about shoulder-width apart with your legs together on the ground on your toes. Tighten your buttocks to maintain your alignment. Inhale and lower your body to the ground until your chest and hip almost touch the ground. Exhale and push yourself back up. Perform two to three sets of 10 to 12 reps.
Pullups
Use a pullup bar that is about 2 feet above your head. Jump up and grab the bar with both hands facing toward or away from you. Exhale and pull yourself up until your head clears over the bar. Do not stick your neck forward. Inhale and lower your body down until your arms are fully extended. Perform two to three sets of eight to 12 reps.
Standing Rotation
This exercise works on horizontal rotation movement with your upper body while keeping your lower body stabilized. Stand with your legs about shoulder-width apart, and hold a 4- to 6-pound medicine ball in front of you with both hands. Turn your torso to your right, and swing the ball in the same direction. Then swing the ball to your left as far as you can, turning your torso in the same direction. Perform two to three sets of 16 to 20 rotations.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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