The Best 5 Full Body Exercises:
These are some of my favorite full body exercises that are sure to help you burn fat and get fit fast! In the 10 years that I’ve been aware of my physical training and fitness, I’ve come to know that burning fat & muscle building have one thing in common to achieve maximum results: they both require the use of full body, multiple-joint exercises that activate more muscle groups simultaneously. When it comes to full body exercises, some tend to be more effective that other. With that noted, in this article I will detail 5 full body exercises that get you the most results in the shortest period of time. A lot of my friends, peers, and family members consider me something of a “health freak”, or “fitness buff”, but my history with health and fitness awareness comes from am upbringing where both my parents taught me the importance of being mindful of my body and understanding how certain foods can have a negative and positive effect for each individual. We are all different, come from all walks of life, and my knowledge on this topic serves as a guide and comes from a good place. I’m passionate about enriching people’s lives about what matters most; and health matters most among being kind to one another and the earth. With that being said, enjoy these awesome exercises and remember, be good to your body because it’s the only one you’ve got!
- Turkish Get-Up: To complete a Turkish Get-Up, you lie on your side, with a dumbbell in one hand. The dumbbell should be held out at arm’s length. From this position, you simply stand, while keeping the dumbbell overhead at an arm’s length. This means you only have one arm and two legs to help you both stand and push the weight of the dumbbell up as you stand. This exercise can be difficult to learn, but if you can do three to four sets of 5 to10 Turkish get ups per side, then you are probably in pretty good shape!
- Swing Squats:
For this exercise, hold a dumbbell or a kettle bell down by your feet with one outstretched arm then drop into a squat position with your butt pushed behind you, your back straight, and your heels firmly planted. Now, stand about halfway up as you begin to swing the dumbbell up, quickly reverse direction and drop down into a full squat position again, then powerfully stand as you swing the dumbbell overhead. If you do this exercise as explosively as possible, which I highly recommend, you’ll find that your heart rate will get very high with just a few repetitions, making the swing squat both a cardiovascular and strength building exercise.
3: Medicine Ball Slams:
This is a great stress relieving exercise, and also helps to build power and athleticism in the upper body, core, and legs. It is also a very easy full body exercise to learn. To do a medicine ball slam, simply get a medicine ball (those big heavy balls you can often find in the corner of the gym), raise it overhead, then swing your arms down as you release the ball and slam it into the ground as hard as possible. As you can imagine, this can be a loud exercise so you may want to find a private area of the gym (like an empty group exercise room) and you will also need to be careful not to let the ball bounce back up and hit you in the face!
As an infamous exercise used by fitness boot camp instructors, the burpee is one of those movements that you can love to hate. It will give you a full body workout in minutes, but also requires a great deal of focus and intensity.
Here’s how to do a Burpee: from a standing position, squat down, put your hands on the ground, kick your legs up behind you, do a pushup (optional), then kick the legs back up into a squat position, stand and jump as you swing your arms overhead. Most burpee workouts involve doing a series of 10, 15, or 20 burpee’s as part of a full body weight training or body weight circuit, but you can do just 1 to 2 minutes of burpee’s in the morning as a fantastic metabolic booster to jumpstart your day!
5: Deadlifts-To-Overhead Press:
The premise of the deadlifts-to-overhead press is fairly simple: you pick a heavy object off the ground and lift it overhead. The object can be a dumbbell, medicine ball, sandbag, or, if you’re working out with a partner, even another person!
When you pick the object off the ground, which is called a dead lift, you’ll need to have good form: looking forward with your knees bent, butt out, and back straight. You then stand, and as you stand or after you are in a standing position, hoist the weight overhead–using your hip and leg muscles to assist your upper body with driving the weight up.
– Lysh Rodriguez