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4 Attractive Home Based Total Body Workout You Can Do Anywhere

Looking at home to work out your whole body? Our Interactive Fitness Challenges are a good place to start, but if you'd like to take it one step ahead

4 Attractive Home Based Total Body Workout You Can Do Anywhere

Looking at home to work out your whole body? Our Interactive Fitness Challenges are a good place to start, but if you'd like to take it one step further this complete body workout lists workouts aimed at all the major muscle groups working.

A total body workout is a perfect way to ensure that all of your main muscles function in one session during the workouts you complete. It is particularly beneficial if you take on our Virtual Fitness Challenges because they cover a wide variety of muscle groups like your arms, legs, and heart. This example of a circuit training workout is ideal for homework and can be modified to further motivate you as you progress with your fitness. Incorporating circuit training into your workout routine provides many benefits. Circuits will benefit you: burn fat, tone muscle, improve cardiovascular capacity, and make your exercises more diverse too.    

Here are examples of a circuit training exercise that can be adjusted to increase the difficulty as you progress in training.

1.The Warm-Up

Start your circuit training by doing 5-10 minute light cardio to warm up; this will prep your muscles for the main workouts.

2.Training for Resistance

For a resistance training circuit, you will start the main area of your workout, enabling you to use your maximum muscle power and build strength. Below is a list of the major muscle groups on which you will focus on a total body workout. To make up your workout, choose one of the exercises listed below for each muscle. Although some of the exercises can not be limited to working only one muscle, the list below is a rough guide to demonstrate which muscle exercises work out.  
  • Biceps-Pull-ups, Bicep twists.
  • Triceps-dips to Triceps taps to Shoulder.
  • Chest-Press ups, Flies Dumbbell.
  • Abdominals - Planks, Bicycle crunches.
  • Hamstrings-Squat crosses bridges.
  • Quadriceps-Lunges, Squats,
  • Calves-raise the two-legged calf, box jumps.
  • Back-Deadlifts, planks side.
  • Shoulders-Alternating dumbbell lever, with static lung, rises laterally.
  • Seek to try to complete 10 to 20 reps for each exercise depending on your level of fitness.

3. Cardio

This is best to have some aerobic exercises after your circuit training, to import strength and stamina, also to help you lose weight. Anything that comes from running, cycling, elliptical training, or rowing will usually involve most of the body and the whole cardiovascular system.

4.Cooling Down

Spend at least 10-15 minutes holding down, preferably through the exercise with low strength. This will then be accompanied by some breathing exercises and a multitude of stretches to target each part of the body, helping you prevent any strains, soreness, injuries, and promoting recovery.

Beginners should focus on finishing one circuit and then increasing that number as they move forward. In order to get the most out of the workout, try to complete three circuits in one session. Ideally, you would try to complete the entire circuit without any breaks in recovery, but as a novice, you may need to add some of the exercises to start within a 30-second rest. You will also need to factor in the amount of time it takes to switch from one exercise to another, but that can be accomplished quickly to keep the circuit training intensity going. The higher the speed at which you complete the exercise, the more successful the workout becomes.

If you have the faith to complete three circuits, then you can start adding weights to the exercises to make progress. Introduce weights that are appropriate for you to ensure that the load is not too heavy, but still not light enough to keep you from feeling it. Completing this circuit training every two to three days (with days of rest in between) will give you a good overall body workout.
4 Attractive Home Based Total Body Workout You Can Do Anywhere
4 Attractive Home Based Total Body Workout You Can Do Anywhere

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YourFitnessRink - Fitness and Health Matters: 4 Attractive Home Based Total Body Workout You Can Do Anywhere
4 Attractive Home Based Total Body Workout You Can Do Anywhere
Looking at home to work out your whole body? Our Interactive Fitness Challenges are a good place to start, but if you'd like to take it one step ahead
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YourFitnessRink - Fitness and Health Matters
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