It seems we’re constantly bombarded with new studies that proclaim the benefits of a new workout program, be it a new strength training workout, high-intensity interval training, or any other. Generally speaking, your workout program should be designed according to your specific needs.
If your goal is weight loss, you may be drawn to high-intensity interval training. If your goal is to build muscle mass, you may try strength training. Furthermore, even within strength training, you have different exercises for different muscle groups. For example, biceps curls only target the biceps, while tricep extensions only target the triceps.
However, it’s also possible to accomplish both of those goals — weight loss and build muscle mass — and also target all major muscles. That’s where full-body workouts come in. They increase your heart rate while also targeting all major muscles for maximum benefit. In this article, we describe the best total-body exercises for total-body fitness and the best full-body workout program.
Best Total-Body Exercises for Strength Training & Weight Loss
- Dumbbell Front Squats: Stand with your feet shoulder-width apart, holding your dumbbells above your shoulders, elbows bent inwards. Inhale deeply, pump up your chest, and squat down as low as possible. As you exhale, push yourself back up and extend your arms to lift your dumbbells all the way up. This exercise targets your entire body — biceps, shoulders, chest, core, quads, and hamstrings.
- Barbell Bentover Rows: Stand with your feet shoulder-width apart and hold on to a loaded barbell. Bend down as you push your hips back until your torso is almost parallel to the floor. Bend your knees and let the barbell hang in front of your knees. As you inhale, row the barbell up to your navel while contracting your shoulder blades together. Release the barbell as you exhale.
- Swiss Ball Chest Presses: Sit on a swiss ball and rest your dumbbells on your thighs. Walk forward slowly until your upper torso is lying against the swiss ball. Move the dumbbells towards your chest, elbows slightly flared out to the sides at a 45-degree angle. Exhale as you press the dumbbells all the way up and inhale as you lower them back down. This exercise works your chest, shoulders, and core, with an added component of stability.
- Dumbbell Step-Ups: Hold dumbbells in each hand by your sides, inhale, and then exhale as you stand over a box or a bench, one foot after the other. Step back down one foot at a time while inhaling. Alternate the leading foot with each rep. If you want to make it more challenging, let go of the dumbbells and jump on the box or bench with both legs together. This exercise targets your traps, core, quads, hamstrings, and calves.
- Medicine Ball Slams: Stand with your feet shoulder-width apart and hold a medicine ball over your head. Inhale as you slam the ball down to the floor with as much strength as you can muster. Try to catch the ball on its rebound or squat down to lift it up, and repeat.
How Sweat440 Provide Full-Body Workout
Sweat440 is a group fitness gym that focuses on total-body workout plans that provide the benefits of strength training, cross-training, and high-intensity interval training (HIIT). Our full-body workout plan has been designed by a certified fitness trainer specializing in full-body workouts.
We provide 40-minute sessions that take you through four fitness stations. Each fitness station consists of three sets of three exercises performed in clockwork fashion. You have to complete each set in 45 seconds, followed by 15 seconds of a rest period. Furthermore, our workout routines incorporate the best exercises for strength training to stimulate weight loss and build muscle simultaneously.
Furthermore, our fitness trainer has curated a weekly workout plan that targets all major muscle groups at least twice a week. Our workout plan is divided into four categories — Shred, Shape, Sweat, and Warrior. Shred days are all about strength training and HIIT exercises to drop your body weight and build lean muscle mass. Shape days are dedicated to strength and conditioning. Sweat days are for high-intensity interval training and cardio. Warrior days incorporate all of the above.
The following is an overview of our weekly Sweat440 full-body workout plan.
- Monday: Shape — Lower Body
- Tuesday: Shred — Upper Body/Core
- Wednesday: Sweat — Core/Conditioning
- Thursday: Shred — Lower Body/Core
- Friday: Shape — Upper Body/Core
- Saturday: Warrior — Total Body Conditioning
- Sunday: Warrior — Total Body Conditioning
Sweat440 Locations in New York and Florida
Sweat440 is the best workout location in New York and Florida. We have several conveniently-located gyms in both New York and Florida.
Our New York Sweat440 gyms are located in Chelsea and Financial District, close to landmarks like Union Square Park and the Federal Reserve Bank of New York, respectively. In Florida, we have Sweat440 locations in Coral Gables, Brickell, Miami Beach, and Downtown Doral, close to landmarks like the Downtown Doral Charter Elementary School.
The following is an overview of all the Sweat440 locations for a full-body workout.
- Miami Beach, Florida:1916 Bay Rd, Miami Beach, FL 33139 (305) 964-8653
- Coral Gables, Florida:301 Altara Ave, Suite 111, Coral Gables, FL 33146 (305) 964-8653
- Brickell, Florida:25 SW 9th St, Suite G100, Miami, FL 33130 (305) 330-6647
- Downtown Doral, Florida:8395 NW 53rd St, Doral, FL 33166
- Chelsea/ Flatiron, New York:600 Sixth Ave. New York, NY (646) 956-1631
- Financial District, New York:80 John Street, New York, NY
