Full-body workouts involve moving multiple body parts together in different directions. This not only helps you burn more calories in less time, but also keeps the workout interesting and fun so that you would have a less likelihood of dropping out from exercise, says the National Academy of Sports Medicine. You can use a variety of tools and methods, such as free weights, your own body weight, medicine balls, stability balls and suspension cables.
Squat Press Combo
The squat press involves using your lower body to generate and transfer force into your upper body to lift a heavy weight over your head. This combo adds a rotation to the exercise to work on stability in your torso and hips as you lift a weight overhead. You can use a barbell, a kettlebell or a dumbbell for this exercise. To do this exercise, stand with your legs about shoulder-width apart, and hold a 20-lb. dumbbell in your left hand near your left shoulder with your elbow close to your body. Squat down as low as you can while keeping your torso upright. As you stand up, press the weight over your head, using your lower body to lift rather than your shoulder. In the second rep, turn your torso to your left as you press overhead. In the third rep, turn your torso to your right as you lift. Perform three sets of nine to 12 reps on each arm.
Medicine Ball Chops and Lifts
Medicine ball chops and lifts work on stability in your torso and lower body as you swing the ball across your torso. The chop emphasizes on the downward movement while the lift emphasizes on the upward movement. To do the chop, stand with your left foot in front of you, and hold a 6-lb. medicine ball over your left shoulder. Keep your lower body still as you swing the ball down and across your body toward your right hip. Perform 10 reps, switch leg position, and perform another 10 reps by swinging in the opposite direction.
For the lift, stand in the same position as the chop, and hold the ball by your right hip. Swing it up and across your body to your left shoulder without moving your body. Perform 10 reps, switch leg position, and perform another 10 reps by swinging in the opposite direction.
Circuit Training
Circuit training involves performing a series of exercises that work on different movement patterns, without rest between exercises. This helps you improve muscular endurance, resist fatigue and burn more calories in less time than doing each exercise individually, says coach Vern Gambetta, author of "Athletic Development." For example, you can perform 30 seconds of chops and lifts in each direction, 30 seconds of the squat press combo on each arm, and 30 seconds of other exercises, such as kettlebell swings, pushups, pullups and jumping rope. Then rest for no more than two minutes, and repeat the circuit two or three more times.
Supersets
A superset involves performing two exercises that train opposing movement patterns or muscle groups consecutively without rest between sets, says physical therapist Gray Cook, author of "Athletic Body in Balance." This allows one muscle to rest while opposite group works, stimulating a high rate of muscle growth, which helps you increase your metabolism. For example, you can do one superset of pushups and pullups or a superset of squats and shoulder presses or medicine ball throws. When you have completed one superset, rest for no more than two minutes and do two more supersets.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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