Total Body Exercises

Some people don’t like to workout five times a week (okay, some do). But these exercises are for everyone!

Total body works different major muscles all in one exercise and promote balance, coordination, strength, and most importantly a healthier heart. So if you thought you could only raise your metabolism and burn fat by during only aerobic exercises (aka running) try these for a different types of cardio. Perform these great exercises 2 to 3 times a week or incorporate into your weekly workouts.

1. Dumbbell Squat to Military Press- start with holding dumbbells in a shoulder press position, palms facing head. Stand with back straight and feet shoulder width apart. Next lower body to a squat position making sure thighs are parallel to the ground. Now push your upper body back up (make sure back stays straight) to standing position and right when you hit that standing position push the dumbbells directly of shoulders and extend arms straight up. Finally lower the dumbbells back to starting position.
2. Barbell Press Step up- Start with overhand grip on barbell holding it in front of shoulders right above chest. Stand with back straight, feet shoulder width apart. Now put one foot on a box or bench, push body up with leg on box or bench.  While you are pushing body up push barbell straight up over shoulders until arms are straight up, end result should be you standing on top of bench or box. Next bring barbell back down to starting position and slowly step back down.
3. Dumbbell Deadlift Bent-over row- Grab a pair of dumbbells and arm’s length in front of thighs. Next while keeping back arched and knees slightly bent, bend upper body into a bent over position. Now pull the dumbbells towards your chest with palms facing down.HINT: imagine pull with your elbows not your wrists and don’t move torso while performing the row.
4. Laydown and getup- Start lying down, face-up, and arm straight out in front of you with a dumbbell in hand. Now roll to one side and hold yourself on elbow, place one foot flat on the ground and push yourself to a kneeling position. Next push body up to a standing position with dumbbell over your head. To get back to starting position reverse the whole process. HINT: Dumbbell should be over your whole body the whole exercise with arm straight and always keep your eyes on the dumbbell.
5. One arm kettle ball snatch- Start in a squat position with a kettle ball in between feet with a straight arm (make sure back is arched and feet shoulder width apart). Next in one steady movement try to throw the kettle ball up towards the roof without letting go of the kettle ball.
   Hint: keep kettle ball close to your body and push your elbow up and out as high as possible.

   Next with the momentum of the throw push kettle ball up over shoulder until arm is straight up. Finally pull your whole body under the weight and push your hips straight forward.

6. Curl to overhead press side lunge- Start with feet shoulder width apart and feet straight forward. Hold a dumbbell in one hand with arm by your side. Now lunge sideways opposite of side that you are holding the dumbbell.  You need to stabilize body with your knee bent and feet flat on ground, now push back to starting position. Right when you get back to starting position perform a standard curl to your chest then press dumbbell overhead until arm is straight. Finally lower dumbbell back to side of body into starting position.
7. Medicine ball floor slam- Grab a medicine ball and hold it with arms straight out, over your head. Stand with legs shoulder width apart. Now slam medicine ball straight to the floor. Next bend at your knees and pick up the medicine ball and return to starting position.
8. Barbell Trap Hop- Start in the squat position, grab a light barbell and hold it in front of your shins. Now explode up (a jump) and perform a shoulder shrug at the top for your jump. Return to starting position in the squat position.