3 Exercises That Work Your Whole Body
Staying in shape is getting harder these days, especially as the modern workplace often involves sitting in front of a computer for hours on end. What can we do when our long work hours and busy schedules don’t leave us enough time for targeted workouts that focus on each area of the body?
The whole-body exercise is a great option when time is tight. These three whole-body exercises will help you to spend less time at the gym and more time out and about enjoying your healthy physique.
Back to Boot Camp Burpees
Squat-thrust jumps, well-known as the infamous torture device used by military boot camp instructors combine squats, push-ups and jumping jacks into one fluid motion. Start by standing straight, then squat while keeping your back straight. Now lean forward slightly and put your hands on the floor and kick your legs out behind you to make the classic push-up position. Do a push-up if you can. Kick your legs back up into the squatting position, then stand up, being sure to use your thighs, not your back. Once you are standing straight, jump while swinging your arms overhead. This exercise, also known as burpees, literally utilizes every muscle group in your body for an intense workout in just minutes.
Box Jumps
This is a very simple exercise that will get your heart rate up fast. About ten reps of this and you will already be feeling the burn. Find a sturdy box and then from a starting point with both feet flat on the ground, jump onto the box. Stand up straight and then jump back down. That’s it, just a simple rhythm. It’s somewhat simpler than jumping rope, which is also a great full body workout, but takes a bit more rhythm, speed and coordination. The best thing about jump-ups is that the height of the box can be adjusted to your level of fitness.
Medicine Ball Slams
This exercise is a great way to deal with stress and get rid of those pent up aggressions. It’s also very easy to learn. Simply find a medicine ball, lift it all the way over your head and throw it on the ground as hard as possible. If you are imagining a particularly frustrating problem while you do this exercise, you’ll be surprised at just how cathartic it can be. Medicine ball slams work particularly well on your core, as this is the part of your body you use most, both to get the force of the swing downward and when you pick the ball back up to throw it again. A set of 100 of these will burn a phenomenal number of calories. Just be sure the ball doesn’t bounce back up and hit you or someone else. You’ll need a lot of room to do this exercise.
These exercises can become part of a new weekly routine. A great way to start small and work up to a more rigorous routine is to do just one exercise every other day of the week and walk or run on the off days. The best part of this new routine is that it won’t take much time to see great, full-body results faster than you could have imagined.
