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The Fitness Papers: 5 Benefits of Total Body Workout

Despite our best intentions, commitment to strength work — in addition to cardio, mobility and other athletic pursuits — can be a tall order. But there is hope: Total-body workouts.

Performed three to four days per week, workouts that rely on complex, multi-joint movements will engage more muscle groups at once, in addition to your core. Whether your goal is building strength, shedding pounds, or becoming a more well-rounded athlete, increasing the complexity of your movements can result in a greater muscular and cardiovascular challenge — and potentially greater gains, as well.

  1. Burn More Calories in Less Time

We seek time-efficiency in every other area of our lives — why not take that same approach to the gym? Major muscle groups working together in compound exercises, like squats and lunges, require more energy to coordinate movement, move heavy training loads, and provide oxygen to working muscles than single-joint exercises that only work one or two small muscles.

  1. Build More Muscle

While isolation work is important for muscular hypertrophy, it’s not necessarily for everyone. With full-body training, you’re targeting any given muscle group two to three times per week for increased muscle growth.

  1. Increase Strength

If getting stronger is your goal, it’s imperative to perform movements that allow you use the most weight. Compound exercises such as squats, deadlifts and bench press variations are full-body movements that require the most total-body effort to execute. By making these exercises the mainstay in your workout program, you’ll be challenging your body to continuously and effectively build strength.

  1. Maximize Workout Efficiency

Only have 30 minutes to spare? By focusing on the major multi-joint exercises that work your entire body you’re stimulating the same muscles using one exercise in lieu of multiple exercise machines.

Total-body training teaches you to focus on the rule of 80/20. So instead of adding in an extra set of forearm extensions, or another set of bicep curls, you place your focus on the 20 percent of movements that give you the most bang for your buck.

  1. Have Greater Flexibility

Imagine being able to work out anytime, anywhere, without throwing off your whole routine. That’s exactly what total-body training allows. By training the whole body as one integrated unit you’re able to stimulate the same muscles in one workout that might take two or three isolation-based workouts. As a result, you can integrate total-body training around a busy travel schedule and not miss a beat, or focus on other exercise activities, like swimming, biking or yoga, without neglecting your strength training.


Get Started with These!

BURPEES – They require nothing but your own bodyweight and they’ll strengthen your body overall and will condition you like no other exercise can.

SQUATS – Not only will squats give you a strong and powerful lower body, they’ll also work your core, strengthen your back and work your shoulders as well.

STEP UPS – A fantastic exercise you can do with very little space that will strengthen your legs and core muscles, build endurance, and get your heart rate up all in one move.

PULL UPS – One of the best upper body exercises of all time, they not only work your arms, shoulders and back, but will strengthen your core as well.

PUSH UPS – Works your arms, back, chest, core, butt and even leg muscles. And the best thing about push ups? You can do them anywhere.

DIPS – Want to work your chest, triceps, shoulders and abs all at once? Start making dips your go-to exercise.

JUMP LUNGES – They’ll make your legs burn like crazy, get your heart rate up quickly as well and challenge your balancing skills

KETTLEBELL SWINGS – Great for fat loss, they’ll build increased power, cause greater muscular endurance, increase your anaerobic and aerobic capacity, and more.

BOX JUMPS – Great for building lower body strength, conditioning, and preparing you for any sports where jumping is involved, box jumps also burn major calories and will get your heart rate up in a hurry.

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!