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Best Exercises For Your Total Body
12 Moves to Master This Year
Make room in your workout for these top moves. They’re going to make 2012 your fittest year yet!
By
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New Year, New You!
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1
Single-Leg Deadlift
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2
Negative Chinup
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3
Wall Sit
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4
Standing Band Row
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5
Squat Chuck
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6
Elevated Plié Squat
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7
Prone Cable Lat Pull
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8
Reverse Lunge
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9
Renegade Row
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10
Gentle Twist
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11
Squat to Shoulder Press
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12
Single-Leg Squat with Single-Arm Cable Row
Squat Chuck
Save your floors from the impact of the medicine ball slam using this challenging variation. “The squat chuck works almost all of the muscles in the body at once, gets the heart pumping, and makes for an amazing total-body movement,” says Stacy Berman, an ACE- and NASM -certified personal trainer and creator of Stacy’s Bootcamp in New York City. “When done properly you work your legs, butt, thighs, core, back, and shoulders.”
Train your total body with this medicine ball workout
Do It: Start in squat position. Hold a 10-pound medicine ball, and let your arms hang between your knees. The ball should almost touch the floor. In a quick, controlled movement, straighten your legs and stand while lifting the medicine ball in front of you and overhead. Keep your arms completely straight throughout the motion. (The ball should make a half circle in front of your body.) Then quickly lower your arms and sink back into your squat. That’s 1 rep. Perform as many reps as you can in 1 minute, about 25.
Trainer Tip: Avoid arching your back as you lift the medicine ball overhead. Your heart rate will go up after just a few reps, so it’s important to remember to breathe. Inhale as you lower into the squat and exhale as you pop up.
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