Stomach, legs, buttocks, and more: These workout exercises will make you fit all over
For a well-trained body, you don’t have to spend half an eternity in the gym, you just have to know the right workout exercises. Hours of pedaling on the cross trainer are often a complete waste of time. A full-body training plan with HIIT sessions and intensive circuit training is much more effective.
What is a full-body workout?
With so-called full body workouts, several muscle groups are addressed and trained at the same time, so you can achieve much better results in a short time than with conventional fitness exercises.
With every full body workout, you not only set new muscle stimuli but also push your fat burning to the maximum. This creates an afterburn effect that allows the metabolism to work harder long after the fitness training session.
Best of all, you can do the fitness exercises at home. Sports equipment or membership in the gym are not necessary. So what are you waiting for, let’s start circuit training.
Read Also Exercises to lose belly fat.
Your full-body training plan for an effective full-body workout
The basic rule for your full body workout is that each fitness exercise of circuit training requires a load of 30 to 60 seconds (depending on your physical condition) and an active break between the fitness exercises of about half the time (or less).
You should always warm up with a light cardio training session beforehand, for example, you can run or jump rope for 10 minutes. For an extra metabolism kick, short cardio units are built into the circuit training. Repeat the fitness exercises at home as often as possible and vary the course of the full-body training plan.
Don’t forget: Make sure you wear functional sportswear so that you are not restricted in your movements for your full-body workout. You can find particularly stretchy, breathable sports outfits in the Women’s Best Sportswear Collection.
Here is your full body workout training plan:
1. Push-ups
Starting position: Lie face down on the floor or an exercise mat with your arms outstretched, about 3 feet apart, and at right angles to your body. Keep your back straight throughout the fitness exercise.
- Allow your body to sink almost to the floor by bending your elbows.
- Push yourself off the floor and return to the starting position by tightening your chest muscles.
- Repeat this movement the number of times specified on your full body workout plan.
2. Plank
Starting position: The position of this workout exercise is very similar to the push-up position. The only difference between the two fitness exercises is that your forearms touch the ground. Position your forearms parallel to your body so that they form a straight line with your body.
- Tighten your abs and make sure your body isn’t arching in any direction. (Don’t bend your hips!)
- Repeat this fitness exercise the number of times specified on your full body workout plan.
Read Also HIIT Workout Routines.
3. One-legged bridge, lying down
Starting position: Place an exercise mat under your back and lie down on it. Knees bent, feet flat on the floor. Hip-width apart, with your toes, pointed away from you, is the ideal position for the legs to be in. Extend one leg at a time.
- Perform the movement by lifting your hips and buttocks off the floor. Try to hold this for a few seconds, making sure your leg stays straight.
- Repeat this fitness exercise as often as it is scheduled on your full body training plan.
4. Climber
Starting position: Start in the push-up position. Bend one leg and bring the knee under your hip.
- Change the position of the legs quickly and dynamically.
- Repeat the fitness exercise the number of times specified on your full body workout plan.
5. Squats
Starting position: Standing with feet shoulder-width apart, feet pointing slightly outward. Extend your arms forward. Keep your head and back straight throughout the exercise.
- Lower your lower body by bending your knees and hips.
- Continue the movement until the angle between your thigh and calf is a little less than 90 degrees.
- Use your quadriceps to push yourself off the floor to return to the starting position.
- Repeat this sequence of movements as many times as specified in your full-body workout plan.
6. Squat stretch jump
- Starting position: Standing
- Squat down with both hands on the floor.
- Then jump backward with both legs while keeping your arms straight.
- Jump forward with both legs, from the push-up position to the squat.
- Jump as high as you can while also using your arms to gain momentum.
- Repeat this fitness exercise as often as required by your full-body workout plan.
7. Sumo jump squats
Starting position: Standing with both feet placed wider than shoulder width, toes pointing slightly out. Keep your head and back straight throughout the exercise.
- Lower your torso by bending your knees and hips. Hold your hands in front of your body.
- Continue the movement until the angle between your thigh and calf is a little less than 90 degrees. Now your hands should be touching the floor.
- Jump as high as you can and land in the starting position.
- Repeat this movement the number of times specified on your full body workout plan.
8. Big lunge
- Starting position: Standing. Keep your back straight throughout the exercise.
- Step forward with one foot and put your other foot down.
- Straighten the standing leg’s hamstring and calf by bending the knee until they form a straight angle.
- The rear knee should be virtually touching the ground when seated.
- Engage the quadriceps on the leg you are standing on to get back up.
- Then it’s back to the beginning. Repeat the exercise with the second leg as a standing leg now.
- Count the number of repetitions on your whole body training plan for this exercise.
9. Side Plank
Starting position: Lie on one side and raise your hips while supporting your body with your foot and forearm.
- Hold this position for as long as your full-body workout plan allows.
Read Also 30-day Bikini Workout.