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March 18, 2015 | 0 Comments

3 Total-Body Exercises You Can’t Do Without

Are you hoping to shed a few pounds this spring or get ready for outdoor sports? Warm weather is almost here, which means that it’s time to ramp up your workouts.  With just a few simple total-body moves, you can both torch calories and develop serious strength throughout your body. … read more

This entry was posted on Wednesday, March 18th, 2015 7:24pm
Fitness girl doing lunges exercise in nature. Female sport model

Are you hoping to shed a few pounds this spring or get ready for outdoor sports? Warm weather is almost here, which means that it’s time to ramp up your workouts.  With just a few simple total-body moves, you can both torch calories and develop serious strength throughout your body. Total-body exercises require that you use all large muscles groups including your quads, hamstrings, glutes, core and back. I throw in arm muscles too! Additionally, these moves demand that you challenge multiple aspects of your health including your cardio endurance, strength, balance, coordination, ability to bend over/stand up and your rotational agility. Each of the above-mentioned capabilities is an essential component of all functional and athletic movement.

Below are three of the best total-body exercises you can do as a complete workout. You may also incorporate them into any circuit or High Intensity Interval Training (HIIT) routine.  An added benefit of these exercises is that you can do them anywhere; whether at home, in a hotel room or at work, they demand no equipment and only about six feet of space.

 

Cherry Picker Crawls With Knee Touches

*Note the below steps comprise one continuous move

  • Stand tall with your legs slightly wider than hip distance apart (3-4 inches).
  • Touch your hands to your hips, reach your arms towards the ceiling, bend over to place your hands on the ground and then crawl them forward until your body assumes a straight plank pose.
  • In the plank, bring your right knee in to touch your right triceps and then extend the leg back out to plank. Bring your left knee in to touch your left triceps and then extend it back out to plank.
  • From plank, walk your hands back in to your feet.
  • Stand up and start the next!
  • Do 10 reps.

*To modify this move, eliminate the knee touches. You’ll still be getting a great core workout while exercising the rest of your body too!

*For a variation on this move, cross the knee to the opposite arm

 

Chaturanga Burpies

*Note the below steps comprise one continuous move

  • Stand with your feet hip distance apart. Engage your core.
  • Jump and reach towards the ceiling.
  • Land in a squat with your palms flat on the ground so that you can immediately jump your legs back while shooting your chest forward to strike a chaturanga push-up (the elbows hug the ribs as opposed to splaying out as in a regular push-up). In chaturanga, keep your body in a straight line with your abs engaged.
  • From the chaturanga, press back to a plank completing the push-up.
  • Then hop your feet between your hands back to a squat position.
  • Finally, jump and reach towards the ceiling again to start the next one.
  • Do 10 reps.

*To modify this move, eliminate the jumps replacing them with walking your feet forward and backward instead. You can also modify the chaturganga push-up by placing your knees on the ground as you bend your elbows.

 

Rotating Lunges

*Note the below steps comprise one continuous move

  • Start with your feet together or hip distance apart.
  • Step your right foot forward, bending your knee to 90 degrees. The back knee will bend as well to almost touch the floor.
  • Press off the right foot to come back to starting position.
  • Immediately, turn around to your left to repeat the same move in the opposite direction stepping with your left leg instead of your right.
  • Come back to center
  • Turn to your right to begin the next rep again with your right leg.
  • Do 10 reps (1 rep equals right plus left leg).

 

For the total workout, start from the top and complete 3 full sets.

To learn these moves with me on video, buy the JWW here.

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