If you go to the gym and pay close attention to what everyone is doing, more often than not, you will notice that most guys are on the bench press machines and the girls are either on the treadmill or elliptical machine. In other words, guys tend to focus their exercise routines on upper body and girls on lower body.
As a result of the above, some guys end up over-developing their upper body to the detriment of their leg muscles. Girls on the other hand end up exhibiting extremely weak upper body strength, and are unable to do basic pushup or pull-up exercises as a result.
Total Body Workout
If you are lucky enough to have an easy work at home opportunity, spare some time to work on your health and fitness routines. As such, a total body workout should be incorporated into your weekly training program. To ensure that you do not over-exercise either your upper or lower body, you must always take a balanced approach to working out. This consists of exercising all muscle groups, rather than only the ones you feel comfortable with. In the video below, I am exercising with my friend Laura, in an attempt to demonstrate to you the importance for guys to exercise their lower body and for girls to put more emphasis on upper body workouts.
As presented above, do the following routines back to back with no break in between.
1. Toe Touch pushup (30 sec)
2. Split Squat (30 sec)
3. Mountain Climbers (30 sec)
4. Squat Quick (30 sec)
5. Plank (30 sec)
6. Squat Jump with Floor Touch (30 sec)
Once you complete the six exercises, take a 20 second break and repeat the entire session again 9 more times for a total of 10 times!
As a side note, if you are unable to do the split squats for one reason or another, you can replace them with squat jumps, which consist of jumping on either a box. Make sure you find a study structure to jump on…doesn’t matter if it’s a bench at the park, or a server cabinet you have in your home. The important thing is to cause both your quads and hamstrings to work!