NASC trainer at the top of the field suggests newcomers incorporate these three exercises to effectively enhance overall body strength swiftly
Wendy Batts, a Master Instructor accredited by the National Academy of Sports Medicine (NASM), has designed a simple yet effective full-body workout that can be done at your own pace, with a focus on form and intentional movements. This workout consists of three total-body moves and requires minimal equipment, making it perfect for those short on time or space.
The Exercises
- Single-leg Romanian deadlift to biceps curl to overhead press This exercise targets multiple muscles, including the glutes, quads, and the arch support in the foot, as well as the arms and shoulders. To perform this move, stand on one leg and hinge forward at the hips, keeping your back straight. As you return to a standing position, perform a biceps curl, followed by an overhead press.
- Incline push-up with rotation This exercise strengthens the body in the transverse plane, which is often neglected in strength exercises. To perform an incline push-up with rotation, place your hands on an elevated surface and perform a push-up while twisting your torso to one side at the top of the movement.
- Squat to resistance band row This exercise targets the quads, glutes, and back muscles. To perform a squat to resistance band row, loop a resistance band around a secure anchor point, stand facing it with one end of the band in each hand, and squat while pulling the band to your rib cage.
Performing the Workout
The exercises can be performed as a circuit, taking a few deep breaths between each exercise. Each exercise consists of 3 sets and 12-15 reps. To make the workout more challenging, Batts suggests starting with the resistance that's best for you and progressively increasing resistance as you grow more comfortable.
The workout should be repeated for three total rounds for a quick full-body workout. If you find the exercises too challenging, you can make them more accessible by lowering the hands or dropping the knees to the floor during the incline push-up with rotation.
Equipment Needed
The workout requires a light dumbbell and a resistance band. Resistance bands are available in a range of different thicknesses and resistances, allowing you to customise the workout to your fitness level.
Remember, Batts emphasises the importance of focusing on form during each exercise to ensure you're getting the most out of your workout. The exercises can be used as "exercise snacks" and done a few repetitions here and there throughout the day, making it easy to fit a workout into your busy schedule.
So, give this workout a try and feel the benefits of a quick, effective, and form-focused full-body workout!
