If you’re feeling like you’re in need of a full-body makeover, you need to select the right exercises to get the job done. If you select moves that don’t have a large pay-off, you won’t be making the most of your time in the gym. By choosing the most effective exercise program, you’ll see more results in a shorter amount of time.
By selecting the proper exercises for your workouts, you’ll help boost your metabolic rate for up to 48 hours post-workout, allowing for a faster rate of fat burn. And even better, you’ll notice enhanced muscle definition and increased strength.
Ready for a total-body workout? Here are nine strength training moves you can use in one workout to get started.
The following exercises can be performed right in your own home with a simple set of dumbbells, making this workout convenient for anyone. To structure this workout, you will be pairing together a lower body move with an upper body exercise, and then adding a core exercise to finish each ‘tri-set’ off.
These three exercises should be performed back to back, taking no rest time between each one and after all three are finished, then you can rest for one minute before carrying on. Aim to perform 10 to 15 repetitions per exercise. Once the entire circuit is completed, repeat one more time through.
Aim to perform this workout three days per week, taking one day off for rest and recovery between sessions.
Here are the exercises.
Nothing beats the squat when it comes to a fantastic lower body exercise. To perform this, hold a dumbbell down between your legs, taking a slightly wider than hip with stance.
From there, bend the knees as you lower yourself as low down as you can go. Pause for a brief second and then rise up again to complete the rep.
For an upper body move, the push-up is a good classic standby. Get down so that you’re balancing on your hands and either the knees or the toes. From there, lower the body down, keeping the back straight at all times, until your sternum is almost touching the ground.
Pause and then straighten up the elbows, pressing up to complete the rep.