Summer body, holiday and bikini-ready body, toned muscles out in the sun, and everything. Everyone wants to stay in shape and show up ready to impress. That's not to say that every body shape is counted off the question of admiration. Not at all.
Now, more than ever, everyone wants to recycle the body they used to have. This includes moms, dads, and college besties who suddenly increased twice in body size as a result of physiological or unhealthy practices.
For some, staying in shape and bodybuilding gives them a feeling of fulfillment and confidence knowing that they finally have the body of their dreams.
So, what is your dream body this season? Whatever your choice is, whether it is a flat tummy, booty, overall body shape, or toned legs, you're sure to find an effective workout routine to help you get in shape faster.
Just a quick note before we dive in:
- Make sure to understand your body type
- Study your health and check for challenges
- Most importantly, watch what you eat. The popular saying goes, a healthy body is made in the kitchen. This means that fitness starts from the inside by watching what you eat and cutting down on calorie intake.
There is no shortcut to getting achieving your fitness goal and getting the body you truly desire. What you put in is what you get-effort equals results. You get out of it what you put in. This doesn't mean that you just visit the gym every day or eat grass. There are fun ways to blend your workout routines and get results faster.
Study proves that certain exercises are more efficient than the rest. Some people swear by HIIT workout is the most effective while other personal trainers are advocates of cardio exercises. The rest advise that a blend of both cardio and HIIT is more effective.
We believe that certain workouts focus on specific aspects of the body. This is why you need a workout routine that doesn't spot-reduce fat instead it focuses on the entire body building.
Now, that we have all of these out of the way, let's have a look at some workout routines that'll help you get in shape faster. This is also a great guide for personal trainers. Collate a few of these in your personal training email templates to guide your clients through their daily workout routines.
Sounds like a plan? Let's get down to business.
Full body workout
If you want to build your entire body mass and gain muscles, full-body exercise is the right way to go about it. Focusing on your entire body at the same time gives the muscles full leverage to develop and tone up.
What happens while you work out is that the entire muscles of the body are contracted at the same time. None is left out and behind. Also, you're at the advantage of having a well-rounded body structure and physique.
A full-body workout gives you a hypertrophic resultant effect compared to just spot-reducing certain parts of the body. Whether you're trying to lose weight or gain muscles, you can surely get results out of full-body workouts.
The best part is that you can do these exercises at home or anywhere, with equipment of no equipment.
Here's our list of full-body workouts you need to engage in your workout routine:
- Full body workouts
- Kettlebell swings
- Dumbbell thrusters
- Mountain climbing
- Bear crawls
Now, building your full-body workout routine means that you can spread out these exercises for particular workout days. The most important instruction is to stay consistent for a period of six to eight months if you want to see results.
The stubborn fat stored around your abdomen has refused to bulge. That's the issue most people experience with losing tummy fat and gaining the fat belly they've always dreamed of. Research has shown that belly fat is the most stubborn fat in the body.
This is because you store up more fats around the abdominal region compared to other parts of the body. So, unless you're by burning more calories and energy than what you consume, the belly fat will stick around for good.
A flat stomach constitutes these muscles:
Pelvic Floor: This muscle supports the bladder, intestines, and the uterus organs of the body.
Transverse and Rectus abdominis: Yes, the admired and revered six-pack among the internet kids. These muscles are important and play a role in stability, bending, and twisting for functional movements.
Erector spinae: This provides a strong foundation and stability for your stomach. This strengthens your back and abdominals too.
Here are a few tummy workouts to incorporate into your workout routine:
- Scissor legs
- Straight legs sit up
- Suitcase sit up exercise
- Leg circles
- Sit hold
- Bicycle and reverse crunch
- Jackknife and bear crawl
- Forarsm plank
- Side plank
- High plank
- Plank jacks
- Commando plank
- Russian twist
The chest muscles are a defining aspect of the entire human body anatomy. They are always actively involved in trench branch cutting and door swings.
Hence, the debate often arises in the gym among guys who try to flex how much upper body strength a person has. It's often assumed that only men need to build chest workouts in their routine. However, women subtly do this too.
Powerlifters depend on chest muscles to score brownie points and lifts at the gym. Bodybuilders and general muscular-interested guys are also invested in this aspect of bodybuilding.
The beautiful thing about chest workouts is that they support arm movement and stability.
Beauty standards aside, males and females can benefit from chest muscles.
Here is the list of chest muscles exercises to add to your workout routine:
- Dumbbell squeeze press
- Incline barbell bench press
- Incline dumbbell bench press
- Close-grip barbell bench press
- Decline press-up
- Staggered press-up
- Chest dips
- Clap press ups
Shoulder workouts for both male and female is not child's play. More reason most people relish shoulder workouts. Do so at your own peril. For the good of a balanced workout routine, shoulder workouts shouldn't be left out.
The shoulder is made up of two kinds of muscles called the extrinsic muscles which count from the torso to the bones and the intrinsic muscles which count from the scapula to the humerus.
These are a few shoulder exercises to add to your workout routine:
- Barbell Press
- Dumbbell seated Press
- Standing press
- Arnold Dumbell Press
- Lateral Leg raise
- Half-kneeling Archer Row
- Reverse bent over
- Upright leg exercises
- Incline Bench Combo L-to-Lateral Raise
- Kettlebell Single-Arm Press
- Front Raises
- Way shoulder raise
These exercises can be done with a dumbbell of any size. Simply assume the best standing position or kneeling position and make sure that your knees are properly close to the ground so you don't experience any injury at all. Go through it a couple of times a day and three times a week to achieve the consistent result you desire.
Toned and strong legs are aesthetically pleasing and beneficial to the body as well. The beautiful thing about leg workouts is that the simplest movements like walking or skipping can help you get those toned and strong legs you desire.
So, incorporating leg workouts into your routine is of immense importance to the journey you're embarking on. Whether you're working out from the home or at the gym, you can achieve these results as well.
With leg workouts, you want to focus on making it simpler for more effective results. Nothing too crazy can hurt you or endanger your bones in the process.
For a start, get the lower body movements in place. Start with daily squats, hip movements, hinges, and lunges well-regulated with deadlifts for complete flow. These focus on the muscles of your legs, inherently classified as the glutes, quads, hamstrings, and calves.
There are so many variations to master once you have these movements at your fingertips. This process will keep you challenged for more. If you want to start your left workout, incorporate these movements into the process: squats, hinge-hip, and single-leg exercises.
Here are a few exercises for your leg day:
- Back squat
- Front squat
- Deadlift (Romanian)
- Good morning
- Walking lunges
- Everse lunge
- Lateral lunge
- Glute bridge
- Step up
- Goblet squat
- Hip thrust
- Single leg deadlift
- Leg curl'
- Leg press
- Split squat
For a start and the best results, always maximize your muscle growth. Train the legs one time per week or three times per week. Depending on what you aim to achieve. The difference lies in the volume of resistance training. This means the number of reps and sets you complete per day. The higher number of sessions, sets, and reps produces faster results per week.
Whichever exercise you choose to incorporate into your workout routine is sure to help you achieve your goals and dream body within the stipulated time. The main goal is to stay consistent and focused on what you want to achieve.