I think it's fair to say that everybody wants to enjoy the benefits of what exercise has to offer. Who doesn't want to be fit, healthy, and happy? However, not everyone is willing to do what it takes to enjoy those benefits. So, if you're one of those people who would rather get a root canal than exercise, this post is for you. I'm going to detail how to get a full body workout with no equipment.
The benefits of this type of workout structure:
3 Body Parts
First, let's define "full body." Instead of focusing on muscles, let's focus on your joints. And let's define the order, too. This will be the order of your workout:
3 Planes of Motion
Putting it all Together
Each body part has its own range of motion that it's meant to move. It can get complicated, so I'll try to break it down simply.
Instead of thinking of range of motion, think of planes (or dimensions) of motion. We live in a world of 3 dimensions, or planes.
I've talked about 4 parts of your body so far:
Now, let's make a quick chart, combining the parts into these 9 boxes. This is going to be the sequence of your workout. Think of each step as a bucket, first you want to take a few exercises from the first bucket, then a few from the second, then a few from the third, etc...
If you only have 10 minutes to workout, simply do one exercise per step and you're done.
Step 1: Hips
The first step is to do 1 or more exercises that are frontal hips. There are many exercises that fall in this category, but here are my favorites because they are he most effective:
Next let's move on to our second exercise category, sagital hips. Here are some effective ones:
These hip exercises are great to incorporate because they're so infrequently done by most people. Some of the benefits I've received specifically from doing exercises in this plane are
Step 2: Shoulders
Frontal shoulder exercises are mostly about the shoulder blades, which should sit nicely on your upper back. Due to slouching posture, most people's shoulder blades are too far apart, so the majority of frontal movements should focus on pulling them together.
Once the shoulder blades move freely toward each other, then you can begin to do frontal movements that integrate the entire shoulder.
You'll notice with these sagital shoulder movements that there are only two main directions of movement. These movements are the two endpoints a of the range of motion that the shoulder can go in the sagital plane (overhead, and hands by hips). By doing these movements, we're working on your strength at end range.
These motions are challenging because the muscles that do this motion are relatively small. But they can have very high payoff when done consistently.
Step 3: Core
Unfortunately, when most people think of the core hey think of crunches. Although this exercise can be a beneficial strengthened, let's look at the variety of other ways that we can strengthen your core muscles.
Cats and Dogs
Sitting Chair Twist
That's It! You're done!
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Learn the basic principles that make a successful fitness program with Chris' 60-page book, Functional Strength: The Key To Pain-Free Movement (published 2008)