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The Perfect Exercise: A Time Saving Full Body Workout

By: Donna Chaffins | Date: October 6, 2012 | Categories: Guest Posts, Health and Fitness
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Guest Post

Is there one exercise that you can do that works the entire body at once? It used to be that the answer was no. The closest thing to a full body exercise might be the squat or deadlift as they both incorporate the most number of muscles. But then a realization hit; we weren’t thinking far enough out of the box!

Why not just incorporate a few motions together to make the perfect exercise?

Really it wouldn’t be too difficult and involve too many motions. There are a few different things you can do rather simply that engage most of the body. The result is interesting and very effective as something people can do as a great way to tone the whole body.

The Perfect Exercise

3804713213 23bfdc296f The Perfect Exercise: A Time Saving Full Body Workout

Honestly I don’t even know what to call this other than the Super Dumbbell Blaster. You want to start holding the heaviest dumbbells that you can curl.

  • Stand with feet shoulder width apart and knees slightly bent
  • Curls the dumbbells up to your shoulders
  • As you reach the top of the motion squat back and down, leading with your backside until your thighs are parallel to the ground
  • Explode back up and as you reach the top of the squat press the dumbbells overhead
  • As the dumbbells reach full extension, hold them there while you rise up on your toes
  • Lower your heels to the ground as you lower the dumbbells to your shoulders and then waist
  • Keeping your back flat and knees slightly bent bend forward at the waist until your upper body is parallel to the ground and your arms are hanging down below you
  • Pause in this position and do a dumbbell row
  • Then straighten back up to complete the motion

So the end result of this multi step movement is that you did a biceps curl, squat, shoulder press, calf raise, stiff-legged deadlift, and dumbbell row. The only things we couldn’t really hit were the chest and abdominal muscles, but of course your core will be tight in most of these motions.

The Perfect Circuit

Now that you are armed with this exercise it is time to make an incredibly easy circuit you can do anytime to work on your tone. Ideally you will perform this circuit 3 to 4 times resting only 30 to 60 seconds between circuits.

  • Perfect Exercise – 10 to 20 reps
  • Bicycle Crunches – 30 reps
  • Push-ups – 20 to 30 reps
  • Board Planks – 30 seconds

There you have it, the perfect exercise and the perfect circuit to get you toned up and ready to face the world. How much easier could it be than that?

For more circuit training ideas, you can visit our Bodybuilding Blog at Nutribomb.com. Circuit training is a great way to get a full body workout in a limited time with limited resources. You can also connect with Nutribomb at our Google Plus page.

17 Responses to The Perfect Exercise: A Time Saving Full Body Workout

  1. Jenn says:

    Love these multitasking moves!

  2. I need some new moves. This looks perfect!

  3. Courtney says:

    Sounds good! I need some full body workouts I need to get back into a routine.

  4. Oh, I really love the circuit training example. I’m going to try it this week.

  5. I need to start working out. I’ll def be trying this.

  6. Stefanie says:

    I need to tone up a little.

  7. Billie says:

    Wow, this looks like an epic move!

  8. Kathleen says:

    This looks like a great and effective workout!

  9. Stefani says:

    I need to get back to the gym. Was doing good until summer vacation came along.

  10. Lolo says:

    Thanks for sharing this!

  11. Love circuit training — thanks for sharing this one!

  12. Louise says:

    Thanks for the great tips

  13. Colleen says:

    I so need to get back to exercising.

  14. Theresa says:

    Sounds like an awesome workout!

  15. Thanks so much for sharing! I could definitely use a good workout right about now!

  16. What a great workout routine! Thanks for sharing!

  17. HilLesha says:

    I wish I had more time to workout! :(

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56 Flares Twitter 41 Facebook 4 StumbleUpon 4 Google+ 7 Pin It Share 0 Filament.io 56 Flares ×