By full body, we mean exercises that require you to use many muscles and joints at the same time. We think the following five fit this bill and should give you really good results in a short period of time.
If you don’t have a kettlebell then you can use a dumbbell.
Hold the kettlebell down by your feet then drop into a squat position, bottom behind you, back as straight as you can get it and with your weight in the heels of your feet.
Then stand about halfway up as you swing the dumbbell up, then reverse the move and come down into a full squat position again. Do this exercise as explosively as you can.
This builds strength and is also cardiovascular as your heart rate should get up with just a few if you perform them in the right way.
Not everyone loves these but loathe or love then they give you a great workout. Squat down put your hands on the ground kick your legs out behind you then bring your legs back up into a squat position, stand back up. If you want to make it even harder you can always do a push up in-between.
Performing these will give you a full body weight training. You may even grow to love them.
You will need a dumbbell for this. Lie on your side with a dumbbell in one hand, held out at arm’s length. You then need to stand up keeping the dumbbell overhead and at arm’s length. The challenge here is that you in effect only have your other arm and two legs to help you stand and push the weight of the dumbbell up. It will take some practice but aim for 3 sets of 5 to start with.
This will improve balance and strength for your core.
Compared to the above this is an easier exercise to get but will really work your upper body, core and legs. Get a medicine ball (check it is ok to slam - or choose a slam ball!), hold it overhead and then swing your arms down as you slam it into the ground as hard as you can. If you are performing this at home you will need to ensure the floor can take it and it will make some noise! But try and do as many of these as you can to build a really powerful body.
Improve your explosive power and grip, lats and shoulders. Will also help with a cardio workout as part of a circuit.
For this you can use a dumbbell, barbell, kettlebell or the medicine ball from above. Lift the weight off the ground ensuring knees bent, back straight and bottom out. Then stand and hoist the weight overhead using your hip and leg muscles to help you.
This will work a whole load of muscles from the legs (front and back), core, arms, lower back right up to shoulders and upper chest and back.