A full-body workout that combines different muscle groups together, such as your chest, back and legs, can save you time and burn more calories than just working out individual muscle groups. With a little space at the gym or at your home workout station, you can easily fit in a 30-minute workout into your daily schedule. These exercises challenge your ability to synchronize movement patterns between your upper and lower body.
Things You'll Need
- Cable column machine
- Pull-up Bar
Stand with your feet slightly apart. Drop down to the floor by squatting down and putting your hands on the floor, while also lifting your heels off the floor.
Hop backward so your legs are extended. Your body should be in a push-up position.
Lower your body until your chest and hip are almost touching the floor. Do not stick your head forward.
Push yourself upward until your arms are extended, and hop forward with your feet so your legs are beneath your body in a deep squat or crouching position. Your hands should be still on the floor.
Jump straight up in the air with your legs extended below you. Swing your arms up over your head as you jump.
Land gently on your toes and the balls of your feet with your knees bent, and repeat the exercise for three sets of five to 10 reps.
Stand beneath a pull-up bar that is about 1 to 2 feet above your head.
Inhale as you squat down and swing your arms back behind you to prep for your jump.
Exhale as you jump straight up and grab the pull-up bar with both hands facing away from you. Your hands should be about shoulder-distance apart.
Use the momentum of the jump to pull yourself up until your head clears the bar.
Inhale as you lower yourself down until your arms are fully extended. Let go of the bar and land gently on your toes and the balls of your feet. Perform three sets of six to 10 reps.
Set the height of the handle for the cable machine to mid-chest level. Grab the handle with your left hand, and stand with your feet slightly apart.
Step back with your left foot about 2 feet behind you. Inhale as you lunge down, bending both legs, until your left knee gently touches the floor.
Exhale as you stand up and pull the handle to your armpit at the same time, retracting your left shoulder blade.
Inhale as you extend your left arm gradually to lower the weight and lunge down. Perform eight to 10 reps. Switch leg and hand positions and do another set of eight to 10 reps.