There are plenty of ways to build a weightlifting routine. Some people like to focus on specific body parts each workout, such as back and biceps, chest and shoulders, etc. Others might go for an upper-lower split. One training style that never goes out of style is the full-body routine. This is perfect for those with limited time to work out at one of the best gyms Antioch offers yet still want to improve overall strength and coordination.
Which exercises should be in your full-body routine? While not a complete list, any combination of the following will help target most of your major muscle groups.
Rowing
A strong back is crucial for functional strength, and any pulling motion in the gym will help build your lats, traps, rear deltoids, and lower back. The rowing machine is great for building back strength while also working your legs and kicking your heart rate into high gear. Focus on having good form and keeping your core tight, and you should start to feel it after a few minutes.
Bench Press or Push-Ups
The bench press is a staple in any weightlifting routine and has been for decades—for good reason! This movement—along with the bodyweight variation, the push-up—is incredibly effective at targeting the chest, triceps, and front deltoids. Whether you use a barbell, dumbbells, or do bodyweight push-ups, make sure to include this exercise in your full-body routine.
Squats
You can’t forget your legs! This powerful movement can be done with a barbell, dumbbells, a kettlebell, or even using your own body weight. Done correctly, the squat will work your quads, glutes, core, and hamstrings. Focus on keeping your back straight, your head in a neutral position and squat down and then up again.
Overhead Shoulder Press
Your shoulders play a key role in functional fitness, and you use them more than you think. The overhead shoulder press is vital in any full-body workout routine, whether you use a barbell, dumbbells, or kettlebells. You can perform this exercise seated or standing, though standing will engage your core much more. Start with your hands at shoulder level, tighten your core, and press the weight directly overhead before slowly lowering it.
Burpees
Burpees are a favorite among HIIT enthusiasts because they can get your heart cranking in a short amount of time. They essentially combine three exercises: the squat, the plank, and the push-up. The best part is they don’t require any equipment, as you only need your body weight and an open space.
Farmer’s Walks
While we’ve covered the biggest muscle groups, you can’t forget about your forearms! Many people don’t train forearms, but forearm strength is key to a strong grip. Farmer’s walks can help while also training your core and legs a little. Simply head to the dumbbell rack at one of the best gyms in Brentwood and grab two slightly heavy dumbbells. You only need to hold them as you walk for several paces. This is a good exercise to perform in a wide-open functional training area.
About In-Shape Family Fitness
Who knew a gym experience could be so welcoming? At In-Shape Family Fitness, that feeling of “welcome” is right up there with their commitment to helping you reach all of your fitness goals. With locations throughout California, including gyms in Victorville, Antioch, Bakersfield, and Brentwood, you can find a welcoming fitness experience near you. In-Shape Family Fitness offers premium amenities, including state-of-the-art gym equipment, weights, studio fitness classes, and personal training. In-Shape Family Fitness is also home to the pickleball California can’t get enough of. You can sign up for pickleball clinics, leagues, and tournaments at select locations. Every family member is welcome at In-Shape Family Fitness—from kids to seniors!
Find all the equipment you need for your full-body workout routine at https://www.inshape.com/
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