The most effective exercises of ALL TIME!

Want to know the secret to getting a toned body? The right kind of exercises. Stop wasting your time on the treadmill – these are the only exercises you will ever need to get in shape…

Have you ever compared the body of a professional long-distance runner with that of a professional sprinter? Marathon runners often appear skinny and weak with no muscles, whereas most sprinters are lean, ripped and muscular.

So, what if I told you that you don’t need to work out for hours to get great results? We’re conditioned to believe that a good shape is achieved only by exercising for a long time. That’s wrong. Instead of concentrating on lengthy workouts, it is better to do intense full body exercises that use as many muscles as possible at once. The key lies in the perfect combination of cardio, high intensity strength training and functional movements.

FULL-BODY-WORKOUT

There are ten essential exercises that everyone should include in their workout program. Make sure to add them to your fitness routine! You can do them with no equipment, or you can make them more intense by using weights.

NOTE: Perform each movement for 30-60 seconds, resting only when absolutely necessary. Always warm up with 10 minutes of light cardio like running or rope-jumping. Do the circle as often as possible and include intense bursts of cardio to burn extra-calories.

Pushups:

Starting position: Lie on the floor or on an exercise mat with your arms extended, about 32 inches (80 cm) apart and rectangular to your torso. Maintain a straight back throughout the exercise.

–    Lower your body by flexing your elbows until you almost touch the ground.
–    Push off the floor by using your pectoral muscles to get back to starting position.
–    Repeat this process as often as mentioned on your workout routine.

Plank:

Starting position: This position is really similar to a push-up position. The only difference between these exercises is that your forearms touch the floor. Keep your forearms parallel to your body and form a straight line with your body.

–    Contract the abdominals and make sure that your body is not bent in any direction. (Do not bend your waist!)
–    Repeat this process as often as mentioned on your workout routine!

Single Leg Glute Bridge:

Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it.

–    Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can.)
–    Repeat this process as often as mentioned on your home workout routine.

Mountain Climbers:

Starting position: Start in a push-up position. Bend one leg and bring its knee under the hip.

–    Reverse the position of your legs explosively.
–    Repeat this process as often as it is mentioned on your workout routine.

Squats:

Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and maintain a straight back throughout the exercise.

–    Lower your upper body by bending your knees and hips.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
–    Push off the floor by using your quads to get back to starting position.
–    Repeat this process as often as it is mentioned on your workout routine.

Burpees:

Starting position: Standing

–    Drop into a squat-like position with your hands on the floor.
–    Kick your feet back, while keeping your arms extended.
–    Return your feet from the push-up position to the squat-like position.
–    Jump as high as you can by also swinging your arms to gain lift.

Sumo Jump Squats:

Starting position: Standing with your feet placed more than shoulder width and your toes pointing out slightly. Throughout the exercise you have to keep your head up and maintain a straight back.

–    Lower your upper body by bending your knees and hips. Keep your hands together in front of your body.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees Now, your hands should touch the floor.
–    Jump up as high as you can and land in the starting position.
–    Repeat this process as often as mentioned on your workout routine.

Lunges:

Starting position: Stand up with your torso upright.

– Step forward with one leg until your shin and your thigh contain a 90 degree angle. (inhale during this motion)
–    Make sure that your knee does not move beyond your toes!
–    Use your heels to push yourself up to the starting position (Exhale during this motion)
–    Repeat this process as often as it is mentioned on your workout routine!

Side Bridge:

Starting position: Lie on your side and lift your hip up while you are supporting your body with your foot and your forearm.

–    Hold this position as long as mentioned on your workout routine!