Skip to main content

« Back

Kick Summer Off with a Bang and These Total Body Workouts

Jul 2, 2019

Want to experience some real fitness fireworks this July 4? Ask your personal trainer about the benefits of total body workouts.

Total body workouts are easy to learn and target multiple muscle groups using as few motions as possible.

Isolation movements target one muscle group at a time and often involve exercises performed on commercial equipment like a leg extension machine or a flat bench press.

Compound, multi-joint movements, on the other hand, are a great way for newbies to build body strength, while targeting areas in need for improvement at the same time. These movements are the building blocks of total body workouts. Because they require more energy to coordinate and deliver oxygen to working muscles, they allow you to burn calories faster than exercises that only call on one or two joints at a time.

Here are just five total body workouts that can be used alone, or in conjunction with one another, to provide amazing results for multiple muscle groups:

  • Push-ups. This old standby makes the list by working a bit of everything, but specifically the triceps, chest, and core. Believe it or not, push-ups demand individuals lift approximately 60 percent of their body weight.
  • Squats. When accompanied by weights, squats can work not only your hips, hamstrings, and glutes, but also your core and upper body.
  • Burpees. Excuse us, but burpees are the peanut butter and jelly of personal training. Pairing two of this list’s top exercises – push-ups and squats – with a healthy dose of leg action, they may be the epitome of total body workouts.
  • Lunges. Gear up with a weight in each hand, and get ready for your quadriceps, glutes, and hamstrings to take a beating courtesy of this simple, but incredibly effective, exercise.
  • Chin-ups. Everyone’s favorite gym class humiliation is actually a phenomenal way to work your biceps without the tedium of nonstop curls. Better yet, it gives your back muscles and abs a run for their money.
  • Deadlift: This ominously named doozy consists of a barbell lift made from a standing position, without the aid of a bench or any other equipment. Your hips and knees get things started, and your glutes, hamstrings, quadriceps, deltoids, lats, traps, core muscles, and more follow suit.

Keep in mind: when doing total body workouts, proper form is critical. A certified personal trainer can help you to develop a program and ensure that you are performing exercises correctly. Fitness Together Ellicott City can help you feel the burn this summer. Give us a call at 410-750-2228 to get started.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.