There are countless exercises that promise to give you flatter abs, stronger arms or a better butt. But while the latest fitness craze hits the market, you can work smarter by doing these trainer-approved total body exercises. Learn how to tone your body from head-to-toe using (mostly) just your own bodyweight.
These ten total body exercises will give you a heart-pumping, calorie-torching, muscle-building total body workout, from your arms and abs to your glutes and thighs. So are you ready for a full body bodyweight workout? You can perform this workout anytime, anywhere. Some of these moves call for dumbbells, but if you don’t have them handy you will still reap benefits by performing them with your own bodyweight.
A) Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
B) Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.
Targets: shoulders, glutes, hamstrings
Plank to Upright Row
A) Start in a plank position with arms and legs long, hands shoulder distance apart holding dumbbells.
B) Walk or jump both feet outside your hands coming into a low squat like you’re sitting back into a chair. Press your weight back onto your heels. Squeeze glutes and then come to standing.
C) Pull dumbbells up slowly to chest height, letting elbows point out to the sides as you lift dumbbells, then release your arms back down with control.
Targets: core, glutes, chest, arms, shoulders
Forward Lunge with Bicep Curls
A) Stand tall with your feet hip distance apart. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
B) Bring weights in towards shoulders to complete bicep curl then push off front foot and return to start.
C) Repeat on the other side.
Targets: quads, hamstrings, glutes, biceps
Side to Side Squat
A) Start standing with feet hip distance apart and sit back into a squat position by bending the knees.
B) Keep your abs tight and back straight. Step wide to one side staying in your squat position, go back to your starting position, and then side squat wide in the other direction using all your lower body muscles then back to center. Continue squatting side to side staying low throughout.
Targets: glutes, quads, hamstrings
A) Begin your renegade row in a full plank with dumbbells in hands, arms extended and on toes (kneeling variation is fine if you are not able to do a full plank). Engage your abdominals drawing the belly inward towards your spine.
B) Pull right dumbbell up toward right hip bone keeping weight close to your side. Slowly return it to the floor and repeat with the left dumbbell.
Targets: triceps, core, back
A) Begin in a plank position with your shoulders over your wrists, your feet together and your body in a straight line.
B) Keeping your body straight, bend your arms to lower your body toward the floor.
C) Straighten your arms to push your body back up into plank position as you punch your right arm forward. Return your hand to the floor, lower back to the bottom of your push-up and repeat punching with left arm.
Targets: chest, arms, shoulders, back, core
A) Stand tall with your feet hip distance apart, hands are in front of the chest, hand on fist. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
B) Lower the back knee slightly and jump to switch the feet. While in the air front foot comes back and back foot comes to the front. Land in a bent knee lunge. Repeat.
Targets: glutes, hamstrings, quads
Side Plank with Arm Extension
A) Bring your body into one straight line on the floor stacking legs, hips, and your shoulder directly over your elbow into a forearm plank. Lift hips with dumbbell hovering over the floor (you can modify this plank by bending your lower knee, if necessary).
B) Raise the dumbbell directly over your shoulder keeping abdominals engaged and lower with control working your arms and entire core.
Targets: shoulders, core, bicep, triceps
A) Lie on your stomach with the legs and arms extended. Engage your abdominals so you feel your transverse abdominis contract.
B) Lift your arms and legs off the floor and keep your nose in a hover above the mat. Flutter your arms and legs, moving from the hips and shoulders (not the knees and elbows), like you are swimming.
Targets: back, core, shoulders, hamstrings
A) Start by lying on your back with feet off the floor and legs in a tabletop position. Hands are behind the head and head, neck, and shoulders are flexed off the mat.
B) Bring one knee in and reach the opposite elbow over towards it. Repeat on the other side in a criss-cross motion working the obliques.
With these ten trainer-approved total body exercises, you’ll be total body strong in no time. Make sure to check out all the home workouts for women on Get Healthy U TV to keep you motivated in your journey to better health!