Total Body Workout: Top to toe Rejuvenation
If you find yourself too busy to make it to the gym 5-6 times per week or you
feel that your body is over
trained and you need a refreshing change, the total body workout may be just the
thing you need.
At first you may wonder how you can ever work your whole body in one workout.
After all, most people are so accustomed to performing 4-5 exercises per body
part for around 12-20 sets that they cannot imagine properly training a body
part with anything less.
The total body workout involves a focus on basic, multi-joint movements.
These exercises stimulate the most response from the body in terms of not only
muscle fibres recruited, but also in the release of the necessary hormones
to promote muscular growth. Also, working all major muscle groups in one session
will have a synergistic effect on your body's response to the training session.
In short, your body should respond well to this type of training, especially if
it is a drastic change from what you have been currently doing.
These exercises work because they stimulate muscle growth. These are what the
old-time greats focused on. So do them.
Chest Flys (Db)-
The chest fly is a way to work the major muscles of the chest with a
focus on the outer part of the
You'll most likely need to use a lighter weight for flies, and you
should take care when lowering the arms down to avoid hurting the
losing control of the weights.
Lie on the floor, bench or step. Hold weights over the chest with
the palms facing each other.
Keeping the elbows slightly bent, lower the arms out to the sides
and down until they're level with the chest.
Keep the elbows in a fixed position and avoid lowering the weights
Squeeze chest to bring the arms back up as though you're hugging a
Repeat for 1 to 3 sets of 8 to 16 reps
Bent-over Rows (Db)-
Kneel over side of bench by placing knee and hand of supporting arm on
bench. Position foot of opposite leg slightly back to side. Grasp dumbbell
Pull dumbbell to up to side until it makes contact with ribs or until
upper arm is just beyond horizontal. Return until arm is extended and shoulder
is stretched forward. Repeat and continue with opposite arm.
Tricep Extension (Bb)-
Lie down on a secure weights
bench and have a training partner pass the barbell.
Grasp the barbell with an
overhand grip, hands should be 2-8 inches apart.
The arms should be locked out
directly over the chest, with the bar straight ahead of your chin.
While the upper arms remain
stationary lower the bar by bending at the elbows until the bar reaches your
Power the weight up by
extending the arms.
The elbows should still be
pointing upwards during the whole movement. Exhale as the Barbell is pressed
or the arms
straightened, then inhale as the Barbell is lowered
Calf Raise & Bicep Curl (Db)-
Stand tall, hold weight in both hands
Bend elbow and lift the weight towards your shoulder simultaneously
lift your heals off the floor
As you lower your heals lower the weight down. Breathe out you lift and
breathe in as you lower.
Hip raise and pulse-
Lie on a mat with feet shoulder width apart.
Contract your buttocks and slowly lift them off the floor.
Gently lower your buttocks back onto the mat. To increase intensity, avoid
resting buttocks completely back onto the mat. Breathe out as you lift,
breathe in as you lower.
Lift hips up and hold. Pulse for 14 counts then bring down gently.
Single leg raise and pulse-
Lie on back with right leg straight and left leg bent so foot is flat on
the ground. Relax head and neck on mat or ground. Arms should be placed to
Lift right leg to the top of the left knee, keeping the right leg
straight. Hold for 12 counts and return to starting position. Complete number
of repetitions and alternate including pulsing.
Perform in a slow and smooth motion.
Side raise and pulse-
Lying on your side on a mat, have one arm bent and resting underneath your
head. Your other arm should be in front of your body palm facing down on the
Legs should both be straight, with your bottom leg touching the mat, and
your top leg about 1 foot above the bottom leg. Pulse to 14 counts.
Once in this position, bring your bottom
leg off the mat up to meet
your top leg.
Hold for 2 seconds and return both legs together to the mat to complete
Inner thigh "V"-
Lie on your back, with knees bent, feet shoulder width apart and arms
resting by your sides. Lift legs up , flex your feet, knees can be straight or
Open thighs outwards, then bring them together, with controlled speed
of movement. Wrap ankle weights around your ankles for added resistance.
Breathe in as you open legs, breathe out as you close.
Lie down on the floor on your back and bend your knees, placing your hands
behind your head or across your chest.
Pull your belly button towards your spine, and flatten your lower back
against the floor.
Slowly contract your
abdominals, bringing your shoulder blades about one or two inches off the
Exhale as you come up and keep your neck straight, chin up.
Hold at the top of the movement for a few seconds, breathing continuously.
Slowly lower back down, but don't
relax all the way.
Repeat for 15 to 20 repetitions with perfect form for each rep.
To make it more difficult, balance on an exercise ball.
Dated 20 August 2012