As an individual who’s recently taken a break from regular exercise, you may be eager to regain your fitness form and start feeling great again. Getting back into a regular workout routine can seem daunting, but don’t worry – there are plenty of effective full-body exercises that can help you regain your strength, flexibility, and endurance in no time.
In this article, we’ll take a look at five full-body exercises that are perfect for jumpstarting your fitness journey after a break. These exercises will help you target multiple muscle groups, burn calories, and improve your overall conditioning, so you can get back to your best self as quickly as possible.
Squats are a fantastic full-body exercise that primarily target the lower body, including the quadriceps, glutes, and hamstrings. However, they also engage the core and back muscles, making them an excellent choice for regaining overall strength and stability.
To perform a basic squat, start by standing with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, as if you’re sitting back into an invisible chair. Keep your chest up and your back straight, and aim to lower yourself until your thighs are parallel to the ground. Then, push through your heels to return to the standing position.
If you’re just getting back into exercise after a break, you can start with bodyweight squats and gradually add resistance as your strength improves. Holding a pair of dumbbells or using a barbell across your shoulders are great ways to increase the intensity of this exercise.
Push-ups are a classic full-body exercise that’s great for targeting the chest, shoulders, triceps, and core. They also engage the back and leg muscles, making them a fantastic choice for building upper body strength and improving overall stability.
To perform a basic push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body by bending your elbows until your chest grazes the ground, then push through your palms to return to the starting position.
If regular push-ups are too challenging at first, you can start with modified push-ups on your knees or against a wall, then gradually progress to the traditional form as your strength improves. You can also vary your hand placement to target different muscle groups – a wider grip will emphasize the chest, while a narrower grip will target the triceps.
Deadlifts are a fantastic full-body exercise that primarily target the posterior chain, including the hamstrings, glutes, and lower back. They also engage the core, upper back, and grip, making them a great choice for building overall strength and stability.
To perform a basic deadlift, stand with your feet hip-width apart and a barbell in front of you. Hinge at the hips and bend your knees to grip the barbell with an overhand or mixed grip. Keep your back flat and chest up as you stand up, using your hips and legs to lift the weight. Lower the barbell back to the ground with control, then repeat the movement for several repetitions.
If you’re new to deadlifts or returning to them after a break, it’s important to start with light weights and focus on proper form and technique. You can also practice the movement with a kettlebell or a pair of dumbbells before progressing to a barbell.
4. Renegade Rows
Renegade rows are a challenging full-body exercise that targets the upper body, core, and back muscles. They also engage the legs and glutes, making them a great choice for building overall strength and stability.
To perform a renegade row, start in a high plank position with a dumbbell in each hand. Keeping your core engaged and your hips stable, row one arm at a time, bringing the weight up towards your ribcage while keeping your elbow close to your body. Lower the weight back to the ground, then repeat the movement with the opposite arm. Focus on maintaining a stable plank position throughout the exercise and avoid any twisting or swaying of the hips.
If renegade rows are too challenging at first, you can start with a modified version by placing your hands on an elevated surface, such as a bench or a step. As your strength improves, you can gradually progress to the traditional form on the ground.
Burpees are a high-intensity full-body exercise that engages multiple muscle groups, including the chest, shoulders, arms, core, and legs. They also provide a great cardiovascular challenge, making them a fantastic choice for building both strength and endurance.
To perform a basic burpee, start standing with your feet shoulder-width apart. Lower your body into a squat position, then place your hands on the ground in front of you. Jump your feet back to a plank position, then immediately return them to the squat position. From there, explosively jump up into the air, reaching your arms overhead. Land softly and immediately lower back into the squat position to begin the next repetition.
If burpees feel too challenging at first, you can modify the exercise by omitting the push-up and the jump, or by stepping your feet back and in instead of jumping. As your conditioning improves, you can gradually progress to the traditional form and focus on increasing the speed and intensity of your repetitions.
In conclusion, these five full-body exercises are perfect for regaining your fitness form after a break. Incorporating them into your workout routine will help you target multiple muscle groups, burn calories, and improve your overall strength and conditioning. Just remember to start gradually and focus on proper form and technique, and before you know it, you’ll be well on your way to feeling amazing again.