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Eight exercises you can do to work out your ENTIRE body (and there's no posh gym equipment required)

Nicki Petitt, trainer at F45 gym in Tooting, south London, demonstrates the starting position for the high to low plank, part of the eight-step routine devised to workout the whole body 

  • Get your heart racing with this gym routine featuring eight different exercises
  • They are designed to target your entire body and work the major muscle groups 
  • The eight functional exercises include burpees, planks, squats and bear crawls  

Most of us are clueless in the gym and just have to hope our DIY fitness routines are doing something to our overall fitness levels.

Now personal trainers at a London gym have devised an eight-step routine which will target key muscle groups across the body - and there's no equipment required.

The routine follows the Tabata training method, which offers a high-intensity interval training workout with exercises that last four minutes. 

The functional exercises, which include burpees and squats, are great for training the body for day-to-day activities and will provide you with strength, stability, and power. 

Here we show you the eight simple exercises, with handy photos to make getting started even easier... 

Nicki Petitt, trainer at F45 gym in Tooting, south London, demonstrates the starting position for the high to low plank, part of the eight-step routine devised to workout the whole body 

Nicki Petitt, trainer at F45 gym in Tooting, south London, demonstrates the starting position for the high to low plank, part of the eight-step routine devised to workout the whole body 

BEFORE YOU START

  • Make sure you kick off your workout with a full body warm up activating the muscles you'll soon be using.  
  • Perform your first exercise for 20 seconds, rest 10 seconds, then perform the exercise again for 20 seconds. Repeat until you have completed the exercise 4 times. This is counted as a single 'set'. 
  • Complete three 'sets' of each exercise, with a 45-second rest between.   

Zoe Jones, trainer at F45 gym in Tooting, south London, who devised the routine, said: 'These exercises target the whole or specific areas of the body, and raise the heart rate due to the Tabata style - ultra-high-intensity exercises in a specific 20 seconds on, 10-seconds-off interval - and circuit structure. 

'This way of working out allows little time for rest, forcing the body to work really hard, use more energy and burn more calories.


1. TRICEP DIPS 

Tricep dips target: Triceps. Place hands either side of your hips on the box and keep your bottom close to box, feet flat on floor, lower hips. Don't: Drop chest or split legs

Tricep dips target: Triceps. Place hands either side of your hips on the box and keep your bottom close to box, feet flat on floor, lower hips. Don't: Drop chest or split legs

Start the routine off with tricep dips – these primarily work your triceps, but also engages your chest and shoulders. 

They're great for banishing bingo wings and making your upper body significantly stronger, as well increasing overall strength.

2. BICYCLE CRUNCHES 

Bicycle crunches target: Core. Keep your shoulders off the floor, crunch elbow to alternate knee on every rep. Don’t: Round back or pull neck to chest

Bicycle crunches target: Core. Keep your shoulders off the floor, crunch elbow to alternate knee on every rep. Don’t: Round back or pull neck to chest

Next are bicycle crunches – one of the most effective exercises for strengthening your ab muscles. 

They specifically target the upper abs and obliques and are great for tummy toning.

3. HIGH TO LOW PLANKS 

High to low planks target: Core and upper body. Start on forearms, shoulders placed in line with hands, legs wide to maintain stability and still hips. Don't: Rock the hips or position bottom too high in the air

High to low planks target: Core and upper body. Start on forearms, shoulders placed in line with hands, legs wide to maintain stability and still hips. Don't: Rock the hips or position bottom too high in the air

High to low planks strengthen the abdominal muscles and will help you to achieve a flat tummy. 

As well as working your core, high to low planks also use your body weight to sculpt your shoulders and arms.

4. PRISONER SQUATS 

Prisoner squats target: Lower body - glutes and quads.  Stand with legs shoulder width apart, hands level with ears, sit back into hips, effort through the heels to return to standing. Don't: Dip chest, round your back, look down or return to standing on toes

Prisoner squats target: Lower body - glutes and quads.  Stand with legs shoulder width apart, hands level with ears, sit back into hips, effort through the heels to return to standing. Don't: Dip chest, round your back, look down or return to standing on toes

Prisoner squats are a lower body exercise with emphasis on the quads, hamstrings and glutes. 

The legs are the largest body part, so working the leg muscles requires more energy, meaning your body will have to burn more calories. 

Having your hands behind your head helps you to engage your core and also stabilise the muscles in your back and shoulders too. 

5. BEAR CRAWL 

Bear crawl target: Full body. Start on hands and knees with a flat back, legs bent at 90 degrees, keeping shins low to the ground, crawl 4 paces forward, 4 paces back. Don’t: open body position too wide or position bottom high in the air

Bear crawl target: Full body. Start on hands and knees with a flat back, legs bent at 90 degrees, keeping shins low to the ground, crawl 4 paces forward, 4 paces back. Don’t: open body position too wide or position bottom high in the air

The bear crawl challenges every muscle in the body including the shoulders, chest, glutes and legs. 

The core also gets an incredible workout as the exercise requires engagement of the core muscles throughout the entire movement. 

Bear crawls are also great for improving total body fitness and body coordination.

6. PRESS UPS 

Press ups target: Upper body, chest and core. Hands facing forwards flat on floor. Engage core and lower chest to the floor. Don't: Lead with neck or dip your hips. Regression: onto knees

Press ups target: Upper body, chest and core. Hands facing forwards flat on floor. Engage core and lower chest to the floor. Don't: Lead with neck or dip your hips. Regression: onto knees

Press ups are a fast and effective exercise for building overall strength and increasing muscle definition. 

Pulling the abdominal muscles in tightly will also strengthen the lower back and core muscles. 

They're also great for improving your posture and preventing lower back injuries. 

7. BURPEES 

Burpees target: Full body. From standing, squat down to plank, lower chest to floor. Immediately return your feet back into squat position, jump up and raise arms above head. Maintain a strong body and engaged core throughout. Don’t: Arch hips to the floor

Burpees target: Full body. From standing, squat down to plank, lower chest to floor. Immediately return your feet back into squat position, jump up and raise arms above head. Maintain a strong body and engaged core throughout. Don’t: Arch hips to the floor

Most people love to hate burpees, but they are a full body strength training exercise that raises the energy levels and gets the heart rate up. 

With every rep, you'll work your arms, chest, quads, glutes, hamstrings and abs. 

Adding burpees to any workout routine will help to burn fat, speed up the metabolism and boost endurance and stamina.   

8. MOUNTAIN CLIMBERS 

Mountain climbers target: Core and upper body. Place shoulders in line with hands, core engaged, flat body, drive knees towards chest Don’t: round your back, dip your hips or place hands too far forward

Mountain climbers target: Core and upper body. Place shoulders in line with hands, core engaged, flat body, drive knees towards chest Don’t: round your back, dip your hips or place hands too far forward

Finish the routine off with mountain climbers. They're a great exercise for raising the heart rate, strengthening the lower abdominals and getting those coveted ‘V lines’, all whilst burning fat. 

They are also great for shaping and toning the biceps and triceps and improving posture.  

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Comment by eollis on September 7, 2019 at 3:38pm

A full spread on one muscle group, restoration of an organism, a spread on another muscle group, restoration and so on. Supersets alternate with a complete (which is very important) restoration of muscles and an organism. I recover for about 3 days. On the whole, it’s hard to live, always feeling unwell and weak. In general, for a long time, I did not do anything and there was no desire since the results are zero. Inspired by the idea and gaining strength, I decided to try https://www.trickortreatment.com/category/sarms/. While looking for decent SARMs I warm up running :)

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