A perfect six-pack or a dream butt can be achieved if we only focus on working in that area, but it will cost us much more and not be as profitable. If, instead, we exercise the whole body, we will be healthier, gain strength, tone the whole body and it will take us less time to achieve our goal.
If you want to enjoy the benefits of working your whole body to be fit and toned, this is the perfect exercise routine to work all muscle groups. With just 6 exercises and 25 minutes a day (you can start with 3 days a week if you are a beginner), you will be fit, healthy and muscular. It will make you sweat, strengthen you and have fun doing it.
6 exercises that can transform every part of your body in 4 weeks
- Burpee with side-to-side jumps
A burpee is a very complete and incredibly useful movement to develop our cardiovascular capabilities. It is a kind of bending on the ground that is accompanied by a jump. To do this, we must follow these steps:
Start from a comfortable position.
Put your hands on the ground (without lying down!).
We stretch the legs quickly, almost explosively, to get into the right position to bend over.
We bend over trying to touch the ground with our chest.
When we come back to the initial position of the bend, we give ourselves another push to place our hands near our legs again
We jump from this position until we are standing. During this time, we stretch our arms towards the ceiling.
We repeat it cyclically.
Do 15 reps and 2 sets.
But wait! The exercise we are proposing is not just doing burpees, but instead of reaching step number 7 so soon, we will give you more work. Once you are back on your feet and have stretched your arms up, move from side to side doing small hops.
In our everyday lives, we don’t move side to side and that’s why we need to do it in training. You can do four side hops (left-right-left-right) and then you will have completed the first repetition. But don’t stop! Now it’s time to repeat the movement cyclically.
- Split squat with shoulder work
It’s time to get the weights! Only take one for this exercise. We’re going to do split squats, which work mainly the glutes, torso and legs (in fact they work almost all of the lower body muscles we usually want to tone, from the stomach to the calves). But, since we promised ourselves we’d work absolutely everything, we’ll put weight on one hand to build upper body muscle. Here’s how to do it:
Let’s drive one knee into the ground, forming a vertical line between the shoulder, hip and knee of the leg we didn’t drive in (the one behind). The one in front should be at a 90 degree angle.
We contract the stomach and the buttocks (especially the one of the back leg).
Do 20 reps and 2 sets.
So far, this is a normal split squat, but what we have added to work the whole body is the weights. We take a weight with the hand corresponding to the knee. For example, if our left knee touches the ground, the weight should be in the left hand.
You can get an idea with the infographic above. Once we are standing, we also raise our arm with the weight. Then we return to the original position, but in the opposite direction. If we have previously careened the left knee, now we have to do the same with the right one and, in the same way, change the weight of the hand. Do another 8 repetitions.
- Push-ups with cross-climbing
To do declined push-ups, we will need to get into the same position we use to do normal push-ups, but we will need to put our feet on a bench or similar surface. Then we follow the same mechanics as with traditional push-ups: we lower our body by bending our arms until our chest touches the ground and we raise it by stretching our arms.
However, in this case we won’t do push-ups that are declined for use, but rather we’ll mix them with Cross Climbing, also called “climber’s exercise”, which is fantastic for working at the cardiovascular level and strengthens the legs, stomach, shoulders and chest. Yes, it gets hard!
Resume the declined bend position
Holding the weight with our hands, we bring one knee to the opposite shoulder (right knee to left shoulder). We do the same with the other. Don’t forget to bring the knee to the triceps: it’s hard, but worth it.
Do 20 repetitions
Perform 20 reps and 2 sets.
- Weighted front squat
Squats are a staple exercise that never fails: they are used to work many different areas, and while they are very tiring (that’s the point!), they can be done easily. For this variation, we will use two weights, one for each hand.
Stand with your legs slightly apart and hold the weights in front of your chest, keeping your back straight and your knees fully extended.
We keep the weight on our heels.
We lower our hips back, coming down below our knee line and with our elbows up.
We slowly ascend and, while doing so, we extend our arms with the weights toward the ceiling. At the same time, we turn to one side and repeat the same thing. Remember to keep the weight on your feet as you turn.
Perform 15 reps and 2 sets.
- Renegade Row
This move is probably the most difficult of all the routine exercises, but also one of the most useful. It works everything. EVERYTHING. But don’t despair! We’re already getting to the end! Think about your goal: to be fit, to be able to run and jump and have fun, to have toned muscles, to have a healthier life… Everything is positive, so go for it! Without a doubt, it’s worth it.
Take a weight in each hand and place it on the floor with your arms outstretched. Your legs should be open and held only by the tips of your feet. Most importantly, your shoulders should be above your hips and the weights just below your shoulders. You can look at the infographic above to get an idea.
Take one weight on your chest, then lower it, rest it on the floor and lift the other.
Perform 20 reps and 2 sets.
- Aerial lift with Toe-Tap
There’s just one more effort to get to the end. That’s why we offer this combination of exercises that will help you finish working all the muscle groups in your body.
Sit on the floor and hold a weight with both hands horizontally. Your legs should be bent.
Keep your arms straight up and start lowering until your back touches the floor and your arms support the weight behind your head.
Raise one leg and keep it straight.
Slowly raise the top with your arms extended and make sure the weight and extended leg are halfway up.
Do 15 reps for each leg.
And that’s it! You’re done! The fatigue you feel after leaving this exercise routine to work every muscle in your body will have you sleeping like a baby tonight. In fact, working out is the best solution to insomnia.
Plus, you’ll feel your body start to generate endorphins and you’ll feel better, calmer, more relaxed and happier. But now, don’t stop! Keep a good pace and try this workout that can transform every part of your body in 4 weeks. Soon you’ll be in great shape and you won’t be able to imagine life without exercise.