Don’t Complicate Things: Here Are The Only 4 Exercises You Need For A Full-Body Workout.
Are you a bodybuilder that needs train all three parts of your tricep? Do you like spending hours in the gym? If you answered no to these questions and you just want an effective and efficient full-body workout then all you really need is these four resistance training exercises.
These four exercises give you a full-body strength training workout in 10 to 20 minutes rather than having to spend an hour or more in the gym. When you peform these four exercises you are targeting all of your major muscle groups effectively. They are also efficient because you don't spend time isolating one muscle group at a time, and instead work several major muscle groups at once. Also, these exercises use your body weight, but are still challenging enough to help build muslce and burn calories.
Exercise 1: Push-up - targets chest, shoulders, triceps, abdominals
Alternatives: resistance band chest press, dumbbell chest press
Exercise 2: Pull-up – targets biceps, back, shoulders
Alternatives: dumbbell row, TRX row, chin-up, cable row, lat pull-down
Exercise 3: Squat - targets quadriceps, hamstrings, gluteus maximus
Alternatives: lateral lunge, reverse lunge, step ups
Exercise 4: Planks (as shown in picture above) – targets core (rectus abdominus, transverse abdominus, internal and external obliques, hips, and back)
Variations: forearm planks, raised leg plank, side plank
Perform 10 to 15 repetitions for push-ups, pull-ups, and squats. Hold planks for as long as you can while still maintaining proper form. Depending on your fitness level, perform 2 to 4 sets of each exercise per session. Aim to do this 3 to 4 times per week for an effective, time-efficient, full-body workout.