The Top 7 Exercises For A Full-Body Workout

The Top 7 Exercises For A Full-Body Workout

Exercising is a crucial aspect of maintaining good health and physical fitness. Regular physical activity has been linked to a host of benefits, including weight management, improved cardiovascular health, and a reduced risk of chronic diseases.

Exercising is a crucial aspect of maintaining good health and physical fitness. Regular physical activity has been linked to a host of benefits, including weight management, improved cardiovascular health, and a reduced risk of chronic diseases.



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However, with so many different types of exercises to choose from, it can be difficult to know where to start. In this article, we will explore the top 10 exercises that can help to give you a full-body workout.


Push-ups


Push-ups are a classic exercise that works for multiple muscle groups at once, including the chest, shoulders, triceps, and core. They are also a great way to build upper body strength and improve overall fitness. To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body towards the ground, keeping your core engaged and your back straight, then push back up to the starting position.


Squats


Squats are a great exercise for working the lower body, including the glutes, quadriceps, and hamstrings. They also engage the core and lower back muscles, making them a great all-around exercise. To perform a squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body by bending at the hips and knees, as if you were sitting back in a chair. Keep your chest up and your back straight as you lower yourself, then push back up to the starting position.


Lunges


Lunges are another great exercise for working the lower body, specifically the quadriceps, glutes, and hamstrings. They also challenge your balance and stability, making them great exercises for overall fitness. To perform a lunge, step forward with one foot and bend both knees to lower your body toward the ground. Keep your front knee directly above your ankle and your back knee close to the ground. Push back up to the starting position and repeat on the other leg.


Pull-ups


Pull-ups are a challenging exercise that works the upper body, particularly the back, shoulders, and biceps. They also engage the core and require significant upper-body strength. To perform a pull-up, grasp a pull-up bar with an overhand grip, hands shoulder-width apart. Hang from the bar and pull your body upwards, keeping your elbows close to your body, until your chin is above the bar. Lower yourself back down to the starting position.


Deadlifts


Deadlifts are a compound exercise that works for multiple muscle groups at once, including the back, glutes, hamstrings, and core. They are also a great exercise for building overall strength and power. To perform a deadlift, stand with your feet hip-width apart and bend down to grasp a barbell or dumbbells with an overhand grip. Keep your back straight and your core engaged as you lift the weight off the ground, extending your hips and knees. Lower the weight back to the starting position.


Planks


Planks are an excellent exercise for working the core, including the abs, obliques, and lower back. To perform a plank, start by getting into a push-up position with your hands placed slightly wider than shoulder-width apart. Keep your body in a straight line from your head to your heels, engage your core, and hold this position for as long as you can. To make it more challenging, try lifting one foot off the ground at a time or adding in small leg raises.


In addition to working the core, planks also challenge the stabilizing muscles in the shoulders and hips, making them a great full-body exercise. According to a study published in the Journal of Strength and Conditioning Research, planks are also effective at increasing muscle endurance in the core and upper body.


Burpee


Burpees are a full-body exercise that works the legs, core, chest, and arms. To perform a burpee, start in a standing position, then drop down into a squat position with your hands on the ground. Kick your feet back into a push-up position, then jump your feet back in towards your hands. Finally, stand back up and repeat.


Burpees are high-intensity exercises that can be modified to suit any fitness level. According to a study published in the Journal of Strength and Conditioning Research, burpees are an effective way to improve cardiorespiratory fitness and muscle endurance.



Resources:



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  4. Bowflex® How-To | Squats for Beginners

  5. Exactly How to Do Squats, Including Common Mistakes and Variations

  6. Bowflex® How-To | Lunges for Beginners

  7. How to Do Lunges: Techniques, Benefits, Variations

  8. The Perfect Pull Up  - Do it right!

  9. How To Do A Pull-Up: The Beginner's Guide – SWEAT

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