It’s good to develop all parts of your body instead of just concentrating on certain ones. In that way, you will really be boosting your overall fitness. Your workout regimen at 24 Hour Fitness or YMCA should incorporate movements that will benefit all parts of your body.
It doesn’t matter if you are most concerned with your arms, midsection, or thighs; there are moves that are specifically designed for your present body condition and health. But shouldn’t it be better if you can improve all your trouble spots with just one type of workout?
Yes, it is also important to concentrate on cardio workouts and eating a healthy diet and squeezing them into your exercise routine. However, it is oftentimes better to focus on your overall body transformation.
Simply fixating yourself in one part of your body will invariably leave the rest to fend for themselves – which oftentimes don’t work that well. This method can even lead to obsessive and unhealthy tendencies.
To help you achieve your overall fitness goals, here are some forms of exercises that will focus on all your trouble areas. Try to put them all together in a reasonable way, and do some reps of each movement and you’ll be doing a comprehensive workout regimen.
Full Body Exercises
- Push up jacks
Get into a pre-push plank position facing the ground, with your arms shoulder width apart, palms on the floor and feet together with your toes on the ground. Perform a single push up as you usually do.
But in coming up ‘hop’ your feet out to a second position stance where your feet’s distance will be more than shoulder width. And then quickly ‘hop’ back to your starting position. Repeat the movements for about 10 to 15 times.
- Goblet squats
Grab a 5-pound weight between the palms of your hands and stand with your feet slightly wider than your shoulders and your feet facing forward. Slowly bend your knees and bring your body between them, and pull down your body into a squat.
Instead of returning to your starting position, pivot on your left heel to bring your body up to the opposite side, with your arms reaching up and extending to your right in a diagonal direction.
Your whole torso should turn as well. And then return to the squat position, while bending your arms once more, and then pivoting the opposite foot and extending back up to the other side. Repeat these movements 15 times.
Here are two movements that will give your arms effective workouts.
- Figure 8’s
Get to a standing position with your feet hip-width apart and your knees slightly bent. Grab a 5-pound weight with both hands, with your hands facing outwards. Start by making a figure-eight movement, and continue this for 20 reps, and then change directions and do another 20 reps.
- Crab touches
Get to a crab position and bring one arm up from the ground to meet your opposite leg, and tap your foot with your hand.
Then, shift your movement to the other side so that you’re using your other hand with the opposite foot, and alternate again.
Be sure that your elbows are relaxed as you perform the reps. Do one set of ten reps and then repeat.
Here are two core exercises that will strengthen your foundations.
- Plank foot lifts
Assume a plank position with your forearms resting on the ground and your fingers outstretched so there’ll be not much tension on them. Slowly lift your feet alternately with your heels facing the ceiling, right feet first, then left feet following. Continue the movements for 60 seconds.
- Ab rocker V’s
Sit on the floor, with feet flat and knees bent. Grab a five-pound weight in each hand, and slowly lift your feet off the ground until they are in a “V” position. While balancing, lift your arms out to your sides and pulse toward the ceiling while your knuckles are facing upwards. Continue pulsing for 60 seconds.
Lower Body Exercises
Here are two exercises that will strengthen your lower body.
- One leg butt raises
Lie on your back with your arms at your sides, your knees bent, and your feet on the floor. Raise one leg to the ceiling, and then lift your hips upwards. Return to your starting position and repeat the movements for one minute. Try to stabilize your leg to help your leg lift. Repeat the movements with the other leg.
- Pile pulses
Go to a standing position with your feet shoulder-width apart and your toes facing outward. Slowly bend your elbows and bring your hands to prayer position. And then lower yourself into a squat position, and bend your knees to “pulse.” Repeat the movements for 12 to15 times.