This Full Body Training will get you Fit

You are looking for your perfect summer body, but you don't want to do boring exercises and would like to train outside in good weather? Then this is the right place for you, because the solution for a fit body is a full body workout! Why? The answer is very simple - for functional fitness training you only need your own body weight or, if you like, some weights. But this kind of workout is also very effective without any equipment!

Advantages of full body training
More and more people, including prominent athletes, swear by fitness for the whole body. But what is different here than with conventional exercises? In addition to individual muscle groups, whole-body training, as the name suggests, trains the whole body, especially the musculoskeletal system. The varied exercises also make the workout more fun and strengthen your muscles. In the foreground of the training is also the stabilization of the joints and the whole body as well as the awareness of your own body. Another advantage is that you do not need much space for your workout and can always integrate it into your everyday life. Even short training sessions per day can improve your fitness and strengthen your muscles. Furthermore, the whole body training reduces the risk of injury because your body is stabilized and your resilience is improved.

Which exercises improve your body awareness?
Squats are a good way to start your functional workout. They not only ensure beautiful legs and a firm butt, but can also train the trunk if performed correctly.

Squats are quite simple to do. The first thing you should do is to get into an upright position with your feet shoulder-width apart. The weight rests on your heels and your feet point slightly outwards and forward. For the squats, stretch your arms forward parallel to the floor and squat down.
To do this, move your knees forward and outwards to make room for your sinking hips. Your knees may move slightly over the tips of your toes, your hips are pushed down and back.
Your knees should always point slightly outwards and never tilt inwards, the upper body remains in a straight line.
To intensify the exercise, you can combine it with weights, for example a kettlebell, or vary the squats with different foot distances - from wide squats to normal squats. Squat Jumps also offer a good alternative to get your explosiveness going.

After you focused on your lower body in the first exercise, it is now your turn to do Push-ups. They train your strength, but by no means only strengthen your arms, because Push-ups require the interaction of many muscle groups. Push-ups stabilize your trunk and ensure a more upright posture in everyday life. You do this by holding yourself in a high plank position in which your legs are stretched and you support yourself with your feet or toes and your hands on the floor. Position your hands parallel under your shoulders. Now lower your body by bending your arms and bringing your chest as close to the floor as possible. It is important that your whole body is tense and that your elbows are pointing backwards and not sideways when you bend them. After the lowest possible point, push yourself up again and return to the starting position. The slower you do the push-ups, the more effective. You should make sure that your shoulders, your bottom and your heels form a line. You can vary this exercise by supporting yourself on a medicine ball.

Next, you train your condition with Jumping Jacks. These are part of circuit training and get your cardiovascular system going. To do this, you stand in the starting position with your feet closed and your arms pointing down. Open your legs about shoulder width with a jump. In doing so, you lead your arms to a clapping position above your head. In the next jump you bring your legs together again and bring your arms to your body. You can adjust the speed to your fitness level, your knees are slightly bent throughout. As progression you can wear a weight vest for example.

In order to continue to train your endurance, the next exercise also belongs to the HIIT - Burpees. This sweaty, but very effective exercise will get your whole body going because you train your arms, torso, legs and jumping power. For the exercise you start in an upright position, your feet shoulder width apart. From this position, you go down into a squat. Then you place your hands on the floor and jump back into a push-up position with your legs. After you have done a push-up, pull your legs up and jump up from a squatting position with arms outstretched. Then you return to your starting position. It is best to do this exercise a bit slower at the beginning to reduce the risk of injury.

To strengthen your torso, you will then do an exercise in the High Plank Position - the Toe Taps combined with Shoulder Taps. To do this, you move into a push-up position, with the weight resting on your hands and toes. Your whole body is tense. Now bring your left hand to your right foot by tensing your torso and pulling your bottom up. Then you return to the starting position. Do the same with your right hand and left foot. Then you touch your right shoulder with your left hand in the High Plank position, the same with your right hand and left shoulder. Now you go into the Toe Tap again. These two exercises can be done separately or combined, but both will train your stability and your whole body. It is important that you place your hands directly under your shoulders.

At the end of the workout, you will again train your condition with a HIIT exercise - the High Knees. Here you stand on the floor with your feet open to your shoulders and start running on the spot, but pulling your knees up at hip level. The effective way to do this is with fast movements that increase your heart rate and increase your fat burning. In addition, the whole body is strengthened as you train your muscles, condition and flexibility with the focus on your legs and abdomen. This exercise is suitable for the end of your workout, to put the rest of your energy back into action and get the most out of yourself.


What should you keep in mind?
Even though the exercises may seem simple at first, you should make sure you know what you are doing before you start your workout and do the exercises slowly before you start to improve so that you don't get injured or overburden yourself. In addition, a firm base, like a gym mat, is essential. For functional training, especially for HIIT, it can be helpful to vary the elements so that you challenge your body again and again and do not get too used to the movements. For strength exercises, frequent repetition is most effective. For beginners, videos can also be helpful, to learn the correct form of each exercise.

6 exercises, variations from muscle strength to HIIT, fast workouts - your workout can be that easy! Train when you want, where you want and how you want, because the variety of holistic exercises is huge! With Functional Training nothing stands between you and your dream body. And the best thing is, that you will have fun doing it.
Have fun sweating!