Having one of those weeks where you’ve barely made it to gym? Do you find yourself missing leg day too often because life’s commitments are weighing you down? Maybe you just don’t know where to start… Well here’s your answer! Below are six important exercises, which will give you the perfect way to workout your entire body in just one session.

1.  Shoulders

To sculpt well-rounded shoulders, include a variety of exercises to target all three heads of the shoulder muscle. A good starting point is Dumbbell Shoulder Presses or Upright Rows as both these exercises work the entire shoulder muscle.

2.  Back

As so many muscles form the structure of the back, variety is once again essential. Including back exercises in your workout goes far beyond aesthetics as your back influences your posture and quality of life. Including Chin Ups (even assisted) or Lat Pull Downs will be to your advantage. Add another exercise like Seated Rows and you’ll be well on your way to achieving the necessary back strength to aid you in your daily activities as well as turning heads on the beach!

3.  Legs

Squats are a very effective way to work out your legs as they incorporate all the muscles of the leg while strengthening the core. Whether your goal is to build muscle, increase strength or just tone up, squats are an essential component of any training programme. Try Body Weight Squats if you are a beginner, adding weight progressively to increase the intensity. Many variations of this exercise can performed and should be included to keep stimulating the muscles in different ways, for example:

  • Front Squats,
  • Back Squats,
  • Sumo Squats, and
  • Hack Squats.

4.  Abdominals

Everyone wants a toned mid-section, whether it’s rock-hard abs or just a flat tummy. Here are two great exercises you should include to help you on your way to achieving just that:

  • The Plank or Bridge not only strengthens your core but it’s also a very effective way of tightening and flattening your tummy.
  • The Leg Raise is another versatile exercise that can be modified according to your fitness level. As a beginner, you can perform Lying Leg Raises, with bent knees, straightening your legs as your core strength increases. Once you have mastered the Lying Leg Raise you will be ready to move on to the Hanging Leg Raise, applying the same principle of straightening the legs once you have built up the necessary strength.

5.  Chest

No doubted the Bench Press is the most popular and well-known chest exercise. It is vital to alternate with Incline and Decline Bench Press as different inclines target different areas of the chest. Grip widths can be can also be alternated to place more focus on the triceps, for instance, which is achieved by using a narrower grip. If you find yourself intimidated by the idea of bench pressing, incorporate push-ups as this will also build strength in your chest.

6.  Arms

It is important to note that a strength balance needs to be maintained between the biceps and the triceps for the purpose of symmetry and injury prevention. Neither side of your body should be favoured or neglected. The old-time favourite Dumbbell Bicep Curl is good way to work out your biceps and many variations like Incline Curls, Concentration Curls and Preacher Curls can be performed to keep your workout interesting and balanced. To target your triceps include Tricep Kickbacks or Tricep Extensions.

Feel there is still something missing? Add in some cardio intervals and you’ll have a one calorie-incinerating workout. So get out your skipping rope, do some burpees, or take your pick from the list of activities below.  Do these for 20 – 30sec between sets – it’s all you need:

  • Tuck jumps,
  • Box jumps,
  • Bench Step-ups,
  • X Jumps,
  • Burpee Push-up,
  • Mountain Climbers,
  • Squat Jumps,
  • Alternating Lunge Jumps, and
  • 180 Squat Jumps.

6 exercises that you always need to do

Do you want to learn more about helping people get a complete body workout? If you answered “yes!” then Trifocus Fitness Academy’s Personal Training Certification is right up your alley. Follow this link to find out more.