Have you ever left working out until the last possible moment just to come up with the excuse that now you don’t have enough time?
Too many exercises, sets, and reps to do. And don’t you dare forget the 13 hours we have to spend on the God forsaken treadmill. It just takes forever to workout.
That ends today you bitch ass!! I bring you TOTAL BODY EXERCISES!! (All caps for dramatic effect).
Full body exercises are exercises (DUH!) that involve multiple joints and muscle groups.
These exercises can be done in a variety of ways and come with a list of benefits longer than that credit card bill you have been ignoring for the past 6 months.
Benefits of full body exercises:
1. They are functional Af
Full body exercises improve movements you perform on your everyday life. Ie pick shit off the ground. This means you’ll finally be able to carry all your groceries in one trip. Congratulations!
2. They burn a shit ton of calories
Using multiple muscle groups require more oxygen to working muscles and more energy to perform the movement than a single joint exercise.
They also cause an “after burn effect”. This means that you will be burning calories hours after your workout is done as the body tries to recover from your workout.
3. Bring on the gains
More muscle groups working at one time equals one free ticket to the gains train.
More muscles recruited release anabolic hormones. This means more muscle and more muscle equals less fat.
4. They are time efficient
You’ll get shit done in less time. Which will allow you to get back to watching boob contouring tutorials in no time.
5. Improved Cardiovascular Fitness
It will increase the ability of the heart to send oxygen rich blood to the muscles and the ability of those muscles to use said oxygen to perform the exercise without having to spend hours on the treadmill. Better cardiovascular fitness equals you not feeling like a sack of shit 30 seconds into the workout.
The following is a list with 5 of my favorite total body exercises:
Deadlifts are know to be the king of exercises. They build so much muscle you won’t know what to do with yourself.
They’ll make you a better athlete, they’ll fix your posture, they’ll give you a valerian steel core and they will give you so much thrusting power people will think you are khal drogon from game of thrones.
Your entire core
Your whole damn back
Have you ever done something so stupid you had to punish yourself? Burpees is the exercise i would choose to punish myself.
Created by some sadistic Asshole with the sole purpose of lowering the world’s population, burpees will have you burning calories, building muscle and building your conditioning and stamina.
Thrusters are the megazord of exercises. A combination of a front squat and a overhead press, thrusters are and awesome exercise in a messed up way.
Thrusters are super versatile. They can be performed with a barbell, dumbbells, kettlebells, a sandbag, your self-esteem. Anything you can squat with and put overhead.
You can go heavy and build your strength and power, or you can go low weight high reps until you puke to increase your conditioning.
Your whole damn back
That donkey butt
4. Kettlebell swings
The kettlebell swing is a hip hinge exercise that builds muscle, improves your stamina, and according to a study from the American Council on Exercise, it can burn up to 20 calories per minute!!
Do some high intensity intervals or even some tabatas workouts if you want to shit your guts out. Or you could be a badass and go for 1,000 swing a day for 10 straight days.
Your whole back
Your booteus maximus
Have you ever wanted to squeeze the head of your enemies in between your thighs? Then the squat is the exercise for you!
The squat build strength and muscle throughout your whole body, burn a ton of calories and even build healthy bones and joints. All you need to do is drop that fart box all the way to China and then come back up.
Like the thrusters, squats are super versatile. You can use dumbbells, barbells, kettlebell, bands, sandbag or even just your body weight. You can perform overhead squats, goblet squats, single arm, single leg, at the gym, in your living room, in the kitchen, at your best friend’s grandma’s funeral.
Upper back (loaded)
That pancake ass
Now that you know about full body exercises and some of their benefits, maybe you can stop being a bum and get some work done.