You always skip the leg day or from the last two weeks your presentation is taking up all the time of your arm day?Ai??We have got you these 5 simple but explosive fitness exercises that will involve your whole body.
This old school exercise is the bare bone of most of the athlete’s training scheduling. Push-ups target your arms, chest, core and triceps as well as your lower back and thighs.
Push-ups have proven to be one of the most efficient full-body workout exercises. While doing push-ups, you lift at least 60% of your own body weight.
Adding some variation in the normal push-ups will make them more effective. There are many varieties of push-ups that are practiced today.
Just remember to add them to your daily fitness regime.
A classic exercise that is particularly very beneficial for your lower body.
Directly, squats work up your hamstrings, hips, thighs and glutes. If done with weights, squats involve your upper body like shoulders, biceps, triceps etc.
As squats are categorised as lifting exercises, the squats strengthen your core too. Indirectly, during the lift, your core muscles get stretched too.
An underrated exercise, Burpees make an excellent full-body fitness exercise.
They may seem complicated and to some they may appear silly, but burpees work. A few minutes into the Burpee conditioning will tell you that your own weight plays resistance during the workout.
Start with a standing position. Now, squat down and put your hands on the ground. Do a push-up by kicking out your feet. Return your feet to the squat position. Spring up as high as you can from the squat.
Burpees incorporate the two above mentioned exercises – push-ups and squats. Put a dumbbell in each hand if you want to work up your shoulders too.
This exercise is simple and brilliant. It is not for people who are fitness weary.
This exercise involves triple the intensity than any exercise. It extensively works up your quadriceps, the glutes and the hamstrings.
If you want to strengthen your shoulders, biceps and triceps then hold a dumbbell in each hand while performing the lunges.
Lunges can be performed in various ways. The traditional lunge works one leg at a time in a completely stationary position. If you want to add more challenge to it, do walking lunges.
Walk across your room or a 50 m stretch in the lunging fashion.
Clean and Jerk
The clean and jerk lift is an Olympic-level lift. It is an ultimate test of your strength and endurance. This explosive lift targets all the useful muscles in your body.
If you are not preparing for Olympics, do this lift separately. For the jerk lift, start with snapping the weight to your torso till your arms are under the bar. Now, in a sudden move push the bar over your head.
For the hang clean, the lift starts with the bar already hanging in your hands. Rest is same as the jerk.
These two lifts combined makes a total-body workout for you. Your hamstrings, biceps, triceps, the back, core, quadriceps, thighs, calves and ankles are all engaged during the lift.