Have you ever had a hard time thinking about what to do in the gym?
What to do next after classic movements such as squats, burpees, and abs? Keeping thinking of new fitness inspiration can be difficult, and you may run into a slump.
Fortunately, even just four exercises can be a really effective workout.
In fact, the personal trainer and owner of Breathe Fitness Anthony Mayatt shares a special workout that involves repeating four movements and repeating them. If you’re having a hard time remembering what’s going to happen next, this is great news.
“This is a simple whole body workout. Equipment is recommended, but you can do it with pure weight if you want,” Anthony told Metro.co.uk.
“We only need to complete four exercises, but the workouts are repeated over and over again, with many iterations.”
The movement is as follows.
- Jump squat
- Shoulder press
- Rotating lunge
- Plank touch
“If you have weights or resistance bands, you can rotate the shoulder press and lunge, but that’s an option,” Anthony adds.
4 simple exercises whole body training
Workouts can be done in one of two ways, depending on how hard you want to work.
Repeat all four exercises 10 times. Then repeat 9, 8, 7, etc. until each iteration is completed.
If you need a harder workout, start with 1 and increase to 10 to get more people in each round.
Jump squat
Stand with your hip-width legs and lower your hips back and forth as if you were sitting in a chair.
Squeeze your gluteal muscles, jump over your heels, do push-ups, and land straight on your next squat.
Shoulder press
Hold the weight or band at shoulder height and stand upright with your legs apart.
Engaging the gluteal muscles pushes the head straight up and controls resistance up and down. For weight only, place your hands at shoulder height, but pull your elbows back to retract your scapula.
Press both hands upwards and backwards at the same time to apply tension to your shoulders.
Rotating lunge
Hold the weight / medicine ball right in front of your chest and stand upright.
Take a step forward with your right foot and drop your back knee into a rush. From here, rotate to the right on the front knee, rotate back forward, return to the standing position to replace the leg, and constantly rotate on the front leg.
To increase the difficulty, move your arms away from your body.
Plank touch
Stack your elbows under your shoulders, lay your forearms flat on the ground, and place them in front of you.
Lift in a straight line where only your forearms and toes are on the ground. This is the starting point.
For one iteration, stretch your right arm sideways and tap the floor, put it back, replace your arm, and then tap your foot sideways to do the same.
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