Most of us just don’t have the time to dedicate an entire workout to each muscle group, which is why total body workouts are becoming more and more popular. Greater results in less time, with fewer movements? Yes, please! Do just these three moves in a circuit to tone your whole body, all at once.
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1. The Burpee
Be warned: The burpee is not for the weary. In my experience as a workout and martial arts enthusiast, I have seen some of the toughest guys pass out after doing one too many of these.
- To do a burpee correctly, stand up straight with your feet a little more than shoulder-width apart.
- Now, squat down so that your hands touch the floor.
- Kick your legs out so that you’re in a pushup position.
- Last but not least, do a push-up and then do everything in reverse: pull your legs in, jump up in the air, and stand straight up.
Here’s a challenge: Do 10 burpees, then nine, then eight, and keep going down by increments of one. By the time you’re done, you will have done 55 burpees, and you’ll feel like you have just worked yourself silly on 1- weight machines. When that workout becomes too easy, start at 11 and do the same thing. This will give you a grand total of 66 burpees and one heck of a sore body the next day.
2. Medicine Ball Slams
You’re definitely not going to want to do this at home, especially if you live in an apartment. First, you’re going to have to buy a medicine ball – a heavy ball with a soft, leather outer covering. They can range from $10 to $100 depending on the quality and weight.
You’ve probably heard the phrase, “so easy, even a child could do it.” Well, in the case of the medicine ball slam, it actually is that easy. In fact, if you have children, you may have seen them do something similar with their toys.
Here’s the movement:
- Get a medicine ball, lift it above your head and bend your arms a little towards your back so you put a bit of strain on your triceps.
- Now, with all of your strength, throw the ball on the ground.
- As the ball bounces back up, catch it, lift it back up to the start position, and slam it to the ground again.
By the way, this exercise is excellent for stress relief!
3. The Turkish Get-Up
For this total body exercise, you’re going to need a kettlebell – a solid, heavy, metal ball with an arc as a handle at the top. Like medicine balls, kettlebells’ price range depends on size and quality. You’ll also find them at your local gym as they’re becoming more and more popular.
- To do a Turkish get-up, use a kettlebell you can hold with one hand above your head.
- Lying on your back, hold the kettlebell straight up toward the sky and bend the leg on the same side as the arm holding the kettlebell.
- Make sure the leg is bent enough so your calf is touching your hamstring.
- Now, placing your opposite side hand on the ground for support, sit up, keeping the kettlebell straight up toward the sky.
- Next, take the leg on the opposite side of the hand holding the kettlebell and pull it in so your knee is on the floor.
- Stand up straight (still keeping the kettlebell towards the sky), slowly go back down, and repeat using the opposite arm.