Full-body workouts for women

All Woman

MANY women go for targeted exercises — whether it is for firmer glutes and thighs or toned arms and stomach. But when they have achieved these, it's only natural that they would want to ensure that the whole package is in perfect condition.

Gisel Harrow, personal trainer at Express Fitness, Liguanea, says that it's hard to keep up with all the new trends in fitness, so it's best to maintain basic functional exercises that help to enhance daily living and yield results for your fitness goals.

She says that some of the most effective combination exercises include:

1. Squats

Hold weights in hands or on your shoulder with legs shoulder-width apart, lower the body into a sitting position or below 90 degrees, then go back to a stand. Complete three to four sets of 12 repetitions. Although this routine usually targets the thighs and glutes, it creates an anabolic environment which encourages body-wide strengthening. It can be achieved by using your body weight, a dumbbell or barbell.

2. Push-ups

To execute push-ups you need to lie face down, push yourself up on both arms, then lower your body back to the floor. Complete three to five sets of 10 repetitions. This exercise targets the chest, arms and core; however, it is a good full-body workout because it involves using a large number of muscles. In addition, this exercise encourages the muscles to work together.

3. Deadlifts

Stand with your legs shoulder-width apart, close to the dumbbell or barbell on the floor. Lift weight to a standing position while keeping the spine and back neutral. Complete three to four sets of 12 repetitions. The deadlift, which is a strength exercise, is the most encouraged even if you can do only one exercise. It engages the major muscle groups all over the body, including those in the lower back.

4. Clean and Press

For some people, the Clean and Press movement can be a little tricky. To properly execute this movement, place your feet shoulder-width apart and stand so that your shins are roughly two inches away from a loaded barbell. Push your hips back and grab the barbell so your palms are facing your body, and your hands are shoulder-width apart. Keep your butt down and your arms fully extended. Now, keeping your core tight, drive through your heels to lift the bar up while keeping your chest tall. Once the bar passes your knees, explosively extend the ankles, knees, and hips. As the bar rises, shrug your shoulders and continue to lift the bar, keeping it as close to your body as possible. When the bar hits peak height, dip your knees, drop under the bar, and rotate your elbows underneath it to catch the bar. Then stand up tall and press the bar overhead until your elbows are completely locked out, then return to the starting position.

Harrow says that the Clean and Press routine mainly works the muscles in your shoulders. However, the movement will also work your traps, triceps, middle and lower back abdominals, glutes, quadriceps, hamstrings and calves.

“It is a full-body exercise which can be performed not only for hypertrophy, but also for strength. There is also a big endurance component to performing this lift. It allows you to build stamina and cardiovascular endurance, as well as muscular endurance and even strength,” she underscored.

The added benefit of most of these exercises is that they are good for everyday execution. However, guidance from a fitness expert is recommended.




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