With all the information out there on exercising these days, it can be extremely difficult when trying to figure out what you need to do to get the best results. Many people come to the conclusion that they need to do a bunch of complicated exercises in order to get the results they want but this is a misconception. There are plenty of simple exercises you can do to get your body into the shape you’ve always wanted- and it doesn’t have to be difficult. The goal is to get your entire body moving during your exercises to maximize total body output. Here are the best and most simple exercises you can do to achieve the body of your dreams.
Speed ropes work the entire body. Your arms will pump the ropes in a number of different ways working the entire upper body. As you get used to the movements you can add squats and lunges to engage the lower body and stimulate core strength. This is high intensity meaning that it will force the cardiovascular system to work harder in less time.
For this exercise, you will stand in a wide squat. Hold the kettlebell with both hands and squat, as you come back up, use the momentum of your entire body (arms straight) to swing the kettlebell to the height of the shoulders. This exercise is also high intensity.
Deadlifts are all about building a strong core, back, and lower body. With a barbell loaded with weight on the ground in front of you, squat down to grab the weight then stand up straight. Lower and repeat for 3 sets of 8 to 12 repetitions for best results. Don’t be afraid of becoming too “bulky”, this exercise will cater nicely to toning any body shape. If you want more muscle, add weights and lower the reps. If you want to tone, use lessen the weight and increase the repetitions.
Squats are one of the most classic and beneficial exercises anyone can do for better health. They can be performed in a number of ways including:
- Wide-stance squat
- Narrow-stance squat
- Jump squat (for added intensity)
Try any or all of these squats to hit the entire lower body and core directly. Squats improve joint-strength and aid in maintaining pristine posture. It will also tone the entire lower body.
Running (or walking) stairs is a high-intensity exercise that burns more fat and builds more muscle than running does. It is also easier on your joints and requires you work against gravity, providing an extra challenge. Even just 15 to 20 minutes a day of this exercise can yield big results. You will also strengthen your cardiovascular system and eventually have no problem walking up the stairs at work or that big hill in your neighborhood.
If your gym has a rowing machine now would be the time to utilize it! Rowing engages the whole body. It is just like rowing a boat, however, some machines offer leg utilization as well turning it into a total body workout. The biggest areas you will see the results will be the arms, shoulders, and core.
Lunges work the entire lower body and core. Add some weight for muscle gain or perform jump-lunges to add fat burning intensity to your workout.
The takeaway? Working out doesn’t have to be confusing or complicated to yield big results. Try any one of these exercises (or incorporate them all into workouts together or in rotation) to get the body you’ve always wanted. Remember to be gentle with yourself in the beginning if you are just starting, and to consult your doctor if you have any pre-existing complications or contraindications to make sure these are the right exercises for you. Stay hydrated, and enjoy your workout!