3 MOVES THAT GIVE YOU A FULL BODY WORKOUT

3 MOVES THAT GIVE YOU A FULL BODY WORKOUT

WHEN YOU’RE PUSHED FOR TIME YOU MIGHT NOT FEEL LIKE A FULL-BLOWN GYM WORKOUT. BUT YOU CAN STILL GET A SWEAT ON IF YOU DO THE RIGHT EXERCISES. 

All you need is a chair, some space and plenty of energy.

1.      CLOSE-GRIP PUSH UPS

Push ups activate almost every muscle in your body, so there’s good reason why it’s still one of the most popular exercises. Close-grip push ups are one of the most effective exercises for your triceps, as well as challenging your shoulders, chest and core.

How: Place your hands close together inside shoulder-width position. Keep your body straight as you move down into a push up as far as you can without touching the ground, then push back up using your triceps. Repeat for 3 sets of 15 reps. Too easy? Elevate your feet on a chair or exercise ball.

2.      STEP UPS

The simple act of lifting your body on and off a step 20 times is fantastic exercise for your legs and heart. Done between the push ups and burpees, step ups will keep your heart rate high which will also help burn more calories.

How: Stand in front of a stable chair or bench and place your entire right foot on it. Press into your left heel and ‘step-up’ onto the chair, but leave your left leg hanging off. Keep your posture erect. Step down with the right foot. Perform three sets of 15 on each leg.

3.      BURPEES

This move is a high intensity full body workout on its own and will condition your arms, chest, quads, glutes, hamstrings and abs. A few sets will boost your metabolism throughout the day, helping you to lose weight – something to remember when you’re gasping for breath between leaps!

How: Crouch down low, and then drive your legs out behind you so you’re in a push up position. Quickly return your legs so you come back to crouching. Then explosively jump up as high as you can, reaching your hands up overhead. Land and crouch down again. Complete one set of 20 reps.

 

 

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Jim R.
27 December 2017

Jim R.

self set targets for home workouts are the way forward. Put on a cheesy Christmas tune and decide that you will keep doing the moves right through it. Even 3 minutes of burpees will work up a good sweat!

Helen P.
20 December 2017

Helen P.

Do this workout to music and it will be good fun. I love burpees and seem to get into a great rhythm, when I do them to music.

Callum P.
19 December 2017

Callum P.

Agree with all of these, motivation is hard though unless you're in a gym or studio. Most people i know would only manage a few of each before they give up if they do it at home

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