Full-body workout guide revealed by a fitness trainer for quick and efficient exercise routine
In the realm of fitness, Hannah Frankson's six-move full-body strength training workout stands out as an efficient and adaptable routine suitable for both home and gym settings. This workout targets multiple muscle groups, offering a balanced approach to strength training.
The routine begins with **Squats**, which primarily work the quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart and lower your body by bending your knees, ensuring your back remains straight. Push through your heels to return to standing. Aim for 12-15 reps per set.
Next up is the **Push-Up**, a horizontal push exercise that focuses on the chest, shoulders, and triceps. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up. Aim for 12-15 reps per set.
**Lunges** are another essential exercise in this routine. They target the quadriceps, hamstrings, and glutes. Stand with your feet together, take a large step forward with one foot, and lower your body until your back knee almost touches the ground. Push back up to the starting position and repeat with the other leg. Aim for 12-15 reps per leg per set.
The **Deadlift** primarily targets the lower body but also engages upper-body muscles. Stand with your feet shoulder-width apart and bend at the hips and knees, keeping your back straight, and lift a weight or barbell off the ground. Stand up straight and then lower the weight back down. Aim for 8-12 reps per set.
The **Incline Dumbbell Press** targets the chest and shoulders. Sit on an incline bench and hold dumbbells. Press the dumbbells upwards, extending your arms fully, then lower them back to the starting position. Aim for 10-12 reps per set.
Lastly, the **Bent-Over Rows** work the back and shoulders. Hold dumbbells and bend at the waist, keeping your back straight. Let your arms hang straight down from your shoulders, then lift the dumbbells to your sides until your elbows are at a 90-degree angle. Lower the dumbbells back to the starting position. Aim for 10-12 reps per set.
To ensure you get the most out of this workout, remember to warm up with light cardio or dynamic stretching for 5-10 minutes before starting. Finish with static stretches for all major muscle groups. As you get stronger, increase the weight or reps. Stay hydrated throughout your workout.
This six-move full-body workout mimics natural movement patterns, making it an effective choice for those seeking a comprehensive strength training routine. The dumbbell row, for example, is a horizontal pull exercise recommended for strengthening the back muscles, including the lats and traps. The dumbbell shoulder press is a vertical push exercise suitable for home workouts.
For those looking to invest in equipment for this workout, the Amazon Basics adjustable dumbbells are recommended, currently on sale for $37.59 (originally $49.99).
Strength training is essential for everyone, regardless of age, as it improves bone health, builds muscle, and boosts metabolism. So, the sooner you start strength training, the better foundation you have. Embrace this workout and reap the benefits of a stronger, healthier you!
This six-move full-body workout, which includes exercises like squats, push-ups, lunges, deadlifts, incline dumbbell press, and bent-over rows, is designed for both home and gym settings, catering to a balanced approach to strength training in the realms of health-and-wellness and fitness-and-exercise. The science behind this routine suggests that regular strength training can improve bone health, build muscle, and boost metabolism, making it an essential part of a healthier lifestyle for individuals of any age.
