5 Total-Body Exercises For Additional Results a lot sooner


5-Day Home Workout: FULL BODY Exercises

Video taken from the channel: Roberta’s Gym


Why I Train Full Body 5X per Week (FULL ROUTINE + TIPS!)

Video taken from the channel: How to Beast

5 Total-Body Exercises For More Results in Less Time. chevron_left PREV: 5 Total-Body Exercises For More Results in Less Time. by Brittany Risher. August 27, 2019. No Comments. Share it: If you want to maximize the efficiency of your workouts — and minimize your time exercising — you could do HIIT.

Or you could perform total-body exercises. Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing. This article originally appeared in the December 2016 issue of SELF.

Here’s a quick 5-move total body workout that you can do basically anywhere, anytime—all you need is. Compound exercises are some of the best ways to get a body-transforming workout fast.These efficient movements require the use of multiple muscle groups at once, meaning you can spend less time. 5 Benefits from Doing Full Body Exercises Greater caloric expenditure in less time. Build strength & muscle tone.

Increases training program efficiency. Allows for more training variety and decreases your chances of overtraining and burning out. Challenges aerobic capacity. Who benefits from full body training?

(The thicker the band, the more assistance it will provide.) Grab the bar with a shoulder-width, underhand grip, and place your knees in the loop of the band. Hang at arm’s length. You should return to this position each time you lower your body back down.

Perform a chin-up by taking 1. Add five pounds to each lift every workout until you miss reps (i.e. you can only get four instead of five). If you fail on a certain exercise, repeat that same weight the next time around; if you get it the next time, continue increasing the weight.

If you fail three consecutive times on an exercise, deload by dropping the weight 10 percent. Read on to learn how long it takes to see fitness results and why. workout actually makes the body burn more carbs during exercise than does fasting since the Items’ Total-Body Workout. For example, a workout consisting of Squats, Deadlifts, Bench Press, Rows, Press, Pull Ups and Dips will burn much more than a workout packed full of useless isolation exercises.

The result is more muscle and a higher metabolism which leads to more body fat being burned from your trouble spots 24 hours per day. Spend Less Time in the Gym. So with this one, single exercise you accomplish the same workout results as the whole entire Chest and Triceps routine, while slashing 65 minutes off of your time spent in the gym!

Bare Minimum Training eliminates 90 percent of the sets and will cut your workout time in less than half! Back &.

List of related literature:

These five exercises are the best ofthe best.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Next I will list some of the most effective whole—body exercises, and in the next chapter I will show you how to program these exercises into your arsenal.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

This might include push-ups, pull-ups, crunches, and squats.

“Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within” by Latham Thomas
from Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within
by Latham Thomas
Hay House, 2017

Some will go so far as to say that other exercises are not even necessary because the few compound exercises engage the entire body and do so in effective ways.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

These five exercises are by no means comprehensive.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Table 10-1 Week 1 Workout Schedule Day Walking Schedule Belly-Blasting Exercises Day 1 Walk duration: 10 minutes Pace: Brisk Basic Plank: Hold plank for 30 seconds.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

Examples of this exercise type include push-ups, squats, and chin-ups.

“Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity” by Ivor Cummins, Jeffry Gerber
from Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity
by Ivor Cummins, Jeffry Gerber
Victory Belt Publishing, 2018

These aren’t exercises you have to set aside special time to do; they’re opportunistic exercises you can practice often in your daily life.

“I've Decided to Live 120 Years: The Ancient Secret to Longevity, Vitality, and Life Transformation” by Ilchi Lee
from I’ve Decided to Live 120 Years: The Ancient Secret to Longevity, Vitality, and Life Transformation
by Ilchi Lee
Best Life Media, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • It’s called “The Meca” bc Arnold and many of the greats have trained there. Kinda lost some cred with that one but other than that, great video and insights… ��

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking pills.

  • Alright my man, Im going to try it for 30 days! Im 54 years old, 6ft, 185lbs and am in good shape but havent been shredded for 2 years. I will let you know how it wotked for me.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • Full body high frequency with lower volume is the best because you spark muscle proteine synthesys(aka muscle growd) for 24/7. If you are not on gear you only grow for 24/48 hours after a session. So all this split routine bullcrap is working well for drug users because drugs spark muscle growd for over a week but for naturals we need the frequency.

  • Visit website called NextLevelDiet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results.

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

  • Wow, got use to the other routine exercises, now for this new patterns completely, my body kept saying i don’t know these ones, i wanted to quit. till next time…..Mazza!

  • Never listen to someone who’s trying to sell you something.Full Body is the way to go when your natural, but not 5 times a week, 3 maybe 4 times at the most.

  • Yo David, I’m looking for a good three day full body workout that doesn’t include dead lifts. Can you give me a routine or point me in the right direction? Thanks bro

  • That’s not enough exercises for the push pull legs. You can incorporate way more. Bulking push pull wins, full body wins for cutting

  • Day 4 trying hard to. find you eventually, doing this session is such a hot day, sweating so much, finally. as the fifth day comes up, i will be able to blow the sticks pigs house down �������������� very enjoyable til next time…..Mazza!!

  • My age is 28 years height 5-7,1 year back I got delivered with an operation,present my weight is 85,now I am suffering from over weight my legs and feet also paining because of my over weight plzz suggest which exercise I want to do

  • Intensity is NOT how much weight you are using. You are is shape for sure. Not huge. Don’t get how your holding your arms out to the side like your back is so HUGE that they won’t hang by your side. Just find it humorous.

  • For everyone saying 5x FB is too much idk man. Full body is what I did for four years in high school, Mind you I had time to sleep my 8 hours and I weight trained for 45 min during school and did wrestling 6 days a week two of which were tournament days during peak season and 4 practice days consisting of 1 hour warm up, 1 hour weight training and 1 hour of actual wrestling drills. Only had two injuries. One occurred during a match and the other playing soccer. After high school I just swapped wrestling for Muay Thai 3x a week and jujitsu once a week. I currently lift everyday(my two rest days I go in and just lift light and work on proper form,full range of motion, and flexibility.) I simply hit the muscle that are not as sore and if I happen to be sore it’s usually due to my food or lack of sleep. I do a similar routine to his. Usually takes me no more than 45 minutes plus I’ll hop in the sauna for 15-30 minutes to aid my recovery. I do however sleep 7-8 hours and take a nap during lunch(a siesta) instead of eating and it works great.

  • Day 5 completed, had a great run, sweating like a pig also with this new keep fan on 24-7.till next time. Thankyou, you gave me a. Workout of my life….Mazza!

  • Push pull legs theres definitely muscle over lap. I’m not trying to sound like a hater but. Your back is involved with every big compound movement, squats ohp. Bench. Chest even gets involved with pull ups a little.

  • are you also doing this exercise in quarantine? I created an Instagram to share our journey! with a recipe for fitnes and exercises, shall we go together? @guriaprendiz

  • This is good and all but studies have shown that a frequency of more than 2X has shown no superior benefits in comparison to just 2X

  • @daveperotta in n out over rated?? Bro.. 4×4 animal style once a week MANDO.. it’s still #tacogang till I die @howtobeast but that 4×4 AS deserves a lil RESPEKT..������

  • “dont know why they call it mecca, doesnt seem very religious here.”
    that’s where you’re wrong partner. you are in the temple of iron, offering sacrifices daily to the God of Swol, so that he may bestow some gains upon you and help you answer the riddle of steel.

  • Bro, just started out 2020 with this 5x day a week full body routine, let me tell this workout scheme is the bomb. The two things I love about it is that it’s the most fun out of all the routines I have done, and number 2, while overall volume didn’t go up by much, QUALITY volume increased, I am exciting to see the gains! Oh and third benefit, increased frequency, which I feel was lacking for me in certain areas. Also on TRT, keeping strong!

  • What are your thoughts on a 3 day full body routine like Leroy Colbert? 6 sets a body part split up between two exercises per body part 3 days a week. I’ve been doing this for years and have had good results. Still debating switching to 5 days a week full body.

  • Nice vid David! Is it possible to do this routine monday Tuesday rest Thursday Friday rest rest? This would be crazy�� I hope you will answer. Peace out Maxi��

  • Hey Roberta I love your workouts and I regularly do it. I have a request if you can post some of the strength training exercise…

  • I’m confused about choosing best one for me because everyday I’m watching your video making me excited. What to do����.
    I’m changing my excercise after watching the video.

  • If Monday and Sunday are the same workout, doesn’t that mean that you’d be doing the same routine two days in a row after the Sunday routine?

  • About results I would say.. these exercises are just an addition to daily workout for burning few more calories but only this particular set does not bring much difference..

  • If I am repeating myself I am sorry. This is a great channel. I wish I had access to this kind of knowledge in my 20s. Do you have any new books coming out?

  • not going to recover and ‘stunt your growth’…… there is ZERO research out there that states resistance training ‘stunts’ growth. If ANYTHING it would increase growth… SMH… physique quiz…. debunked years ago. WTF. people actually buy this BS? All this guy knows is how to grow a youtube channel and how to use TRT.

  • How about a day for each body part. Chest Monday Arms Tuesday Back Thursday Shoulders Friday Legs Sunday. Again days can differ but you get the point. Bodybuilding style training.

  • So you’re saying that when you do shoulder press your triceps don’t take part in it and when the next day you do bench press you front deltoids are resting? Seriously? And by the way not only muscles have to recover but also fascicles, sinews and your CNS especially when you push yourself to the limits, practicing failure training (failure workouts). Dunno if i used that term correctly…

  • Great video. ��
    You inspired me to do more full body workouts and since I’m doing them the last few months I’ve had pretty good strength gains. Definitely superior to split training for me.

  • This is a silly point to bring up but I like it that you guys always throw your rubbish away when leaving a restaurant. Shows respect to yourself and the people that work in the restaurant.

  • when i was younger i did three different jobs… i had three kids and went to the gym 2-3 times anyway����…. I am now 55 years old and I have five children’s children��,,, I go to the gym 2-3 times… nothing much changed when traveling with a wife but much more….������

  • most of things you speak makes scence, but you have an overhead press and triceps on monday and bench press next day, thats not optimal for increasing bench, caus bench includes triceps and shoulders and if they are not fully recovered bench will suffer

  • Day one: Finished very sweaty and out of breath
    Day two: Finished a little sore and still very sweaty my weight has stayed the same

  • It seems like you only considered legs as a whole, with a focus on quads. Do you also include hamstrings in this routine? And calves 1x / week?

  • Day 3 sweating like rain water �������� if only there was some breeze coming through the windows, even the front door, trying hard to get into the sequence since new ones just started in this session, thank you Roberta, till next time….Mazza!

  • Day2 definatly was not looking forward to this, somehow it flew by with alot of. Water now coming down my face SO PLEASE DRINK PLENTY OF WATER, i know few people want to know about three day one, apparently had that on the next agenda when come it couldn’t find it so doing this one till next time…..Mazza!

  • Hi mam i follow your vidoes and i am started excerices like morning simole excercises in just 3 days

    But i have a lower backpain and i skip some excercies is difficult for me..and also getting backpain..

    Pls tell me the best excersices doing with backpain womens also

  • Just found your channel, Brother! I run my clients on full body, and their gains have been steady and consistent. Thanks for repping the more old school method.

  • I do a full body routine 5 days a week as a newbie. Its really simple too, just 9 moves, 2 sets each. Bicep curl, overhead press, bent over row, pushup, calf raise, goblet squat, crunches, leg lifts and reverse wrist curls. Only takes like half an hour and I only need 15lb dumbbells, 20lb dumbbells and a 40lb kettle bell.

  • Can u change it up if you don’t go to a gym? I have my own gym to were i can do everything on this list but leg press. How long have you been on a full body work out? Thanks for your help & support

  • Love your workouts but there is too much rest time, l do not sweat. Cut rest time in half and when workouts are left and right side just switch from lo left to right without rest time in between. Object of working out is to sweat and burn.

  • Roberta, I am also working on increasing my height for which I hang on a bar so my question is that I should do that in starting or ending of this workout?
    Thank you☺

  • Hi I really love your gym videos. I lost 5 kg in a month with help of your videos. But I request you please make some yoga video in same way

  • Excellent animation videos… I like your videos… One question from my side,I had hysterectomy surgery 6weeks ago can I do these exercises or not Roberta’s Gym?

  • Started today. Definitely not for beginner. Feel the burn. Thank you Roberta’s
    Day 1: Done
    Day 2: Done
    Day 3: Done. Today did before sleep.
    Day 4: Done. Tomorrow last day in this challenge.
    Day 5: Done

    Result: Feel energetic throughout the day. Try to do this on very fast morning before breakfast. Good fat burner, I personally don’t recommend for beginners and people with knee pains. Drink a lot of water, green tea and ginger tea. I promise definitely you lose about 1-2kgs in 5 days. No diet need.

  • I love your♥️ exercise re
    Roberta’s gmy I am start this exercise for tomorrow plz tell me deit for this exercise to best results and thank you so much ��

  • Hi Roberta, can you also display in the video starting total calories burnt after doing all the exercises given in video like 900 kcal or 500 kcal. It helps for those who think to lose daily some 400 to 500 kcal