While most people tend to focus on single bodyparts at a time, the best use of your time should be spent challenging multiple muscles at the same time. It’s faster, more efficientand you’ll look better for doing it. One of the most efficient ways of doing this is to perform quick circuits that focus on total body muscle strength rather than individual muscle groups.

The benefit of performing a total body workout is that you are engaging multiple muscles at the same timeand this allows your body to self correct any weaknesses. Your core flexibility and range will increaseand you’ll get stronger in a shorter period of time.

The following 4 moves are designed to work multiple muscle groups at the same time, from your core to backs, biceps, triceps and shoulders. In other words, your entire body will benefit from this total body workout. If done correctly, you’ll see gains in muscle strength and athletic performance due to stronger muscles and a more responsive core.

Directions: Perform these 4 moves for 10 reps each as a circuit with no breaks in between. Then rest for 90 seconds and perform same circuit 4 more times.

 

Chinup + Knee Raise

Chinup + Knee Raise - Total Body Move

 

Here’s Charles Poliquin showing you 12 ways to improve your Chinup.

Standing Single Arm Shoulder Press

Single Arm Press - Total Body Move

Pushup + Row

Pushup + Row - Total Body Exercise

 

Lying Triceps Extension

Lying Triceps Extension - Total Body Exercise

 

This total body circuit should be performed 1-2 times a week and when it becomes too easy, progress to a harder workout that will offer your core and muscle groups more of a challenge. You can find one linked HERE.

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