Total body workouts exercise all your major muscle groups in one session. This saves time because you get everything done at once instead of training body parts on different days, which allows you to strength train only three days a week. Perform three sets of eight to 12 repetitions. A total body, or full body, workout needs only one exercise for the chest, back, legs and shoulders because the arms assist with the other exercises.
Ball Dumbbell Chest Press
The ball dumbbell chest press counts as a chest exercise, but the triceps, shoulders and abs work too. You need a stability ball and two dumbbells to perform this exercise. Begin with your back and head on the ball facing the ceiling, your torso parallel to the floor, knees bent to 90-degree angles and your feet shoulder-width apart. Hold the dumbbells next to your chest with the elbows bent and your palms facing your lower body. This is the starting position. Extend your arms straight upward until they are over your chest and then lower them back down. Your abs and glutes work to keep your torso parallel to the floor, but you must actively squeeze them so your hips do not drop toward the floor.
Barbell Bent-over Row
The barbell bent-over row is an exercise for the upper, middle and lower back. Specifically, it targets the rhomboids of the upper back, the lats of the middle back and the erector spinae of the lower back. You also work your biceps. To begin, stand with feet slightly wider than shoulder-width and holding a barbell with your arms straight. Hold the bar with your hands shoulder-width apart. The hands may either face towards you or away from you. Bend forward slightly with a flat back and your chest lifted. This is the starting position. Then, pull the barbell up toward your abdomen and bring your elbows close to your sides. Return to the starting position. To maintain correct posture and support your lower back, keep your abs squeezed throughout the exercise.
Seated Machine Shoulder Press
The seated machine shoulder press exercise works your deltoid muscles from front to back. The deltoids are the main muscles of the shoulder. To perform a seated machine shoulder press, sit with your back against the seat rest and grip the horizontal handles with your palms facing forward and your elbows bent. Press your arms straight toward the ceiling and then bring them back to the starting position. You can activate your core muscles by sitting forward slightly so that your back does not touch the seat rest.
Barbell High Back Squat
The barbell high back squat is a leg exercise that works your quadriceps, hamstrings, glutes and adductors, or inner thighs. Every part of your thigh is involved in this exercise. Barbell high back squats also strengthens the erector spinae. To perform the barbell high back squat, stand with your feet shoulder-width apart and a barbell across the back of your shoulders. Grip the barbell with your elbows bent and palms facing forward at a comfortable distance from your shoulders. Bend your knees and move your hips backwards, but keep your chest lifted and your back straight. Lower until your thighs are parallel to the floor and then stand back up straight.
References
- College of Saint Benedict Saint John's University: Becoming Fit
- "NASM Essentials of Personal Fintess Training;" National Academy of Sports Medicine; 2008
- American Council on Exercise: Barbell Bent-over Row
- American Council on Exercise: Seated Machine Shoulder Press
- American Council on Exercise: Barbell High Back Squat
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