The Best Upper Body and Lower Body Exercises for a Total Body Workout

There are many different exercises that you can do to work your upper body and lower body. However, not all exercises are created equal. Some exercises are more effective than others at working the entire body. In this blog post, we will discuss the best upper body and lower body exercises for a total body workout. These exercises will help you burn calories and tone your entire body!

Push-up

The first exercise we will discuss is the push-up. Push-ups are a great way to work your upper body, including your chest, shoulders, and arms. They are also a great calorie burner! To perform a push-up, simply place your hands on the ground shoulder-width apart and lower your body down until your chest nearly touches the ground. Then, push yourself back up to the starting position. You can make this exercise more challenging by placing your feet on an elevated surface or by wearing a weight vest.

Pull-up

The second exercise we will discuss is the pull-up. Pull-ups are another great way to work your upper body, including your back and arms. They are also a great calorie burner! To perform a pull-up, grasp a pull-up bar with your hands shoulder-width apart and hang from the bar. Then, pull yourself up until your chin clears the bar. Lower yourself back down to the starting position and repeat. You can make this exercise more challenging by wearing a weight vest or by using a thicker pull-up bar.

Squat

The third exercise we will discuss is the squat. Squats are a great way to work your lower body, including your thighs, hips, and butt. They are also a great calorie burner! To perform a squat, stand with your feet shoulder-width apart and lower your body down as if you were going to sit in a chair. Keep your knees behind your toes and make sure your knees do not cave inward. Then, stand back up to the starting position. You can make this exercise more challenging by holding a weight in your hands or by wearing a weight vest.

Lunge

The fourth exercise we will discuss is the lunge. Lunges are a great way to work your lower body, including your thighs, hips, and butt. They are also a great calorie burner! To perform a lunge, stand with your feet shoulder-width apart and take a large step forward with one leg. Lower your body down until your rear knee nearly touches the ground. Make sure that your front knee stays behind your toes. Then, push yourself back up to the starting position and repeat with the other leg. You can make this exercise more challenging by holding a weight in each hand or by wearing a weight vest.

Burpee

The fifth exercise we will discuss is the burpee. Burpees are a great way to work your entire body, including your arms, chest, shoulders, back, legs, and butt. They are also a great calorie burner! To perform a burpee, stand with your feet shoulder-width apart and lower your body down into a squat position. Place your hands on the ground in front of you and kick your legs back so that you are in a push-up position. Perform one push-up and then quickly jump your feet back up to the starting position. Stand up tall and repeat. You can make this exercise more challenging by wearing a weight vest or by adding a jump at the end of each rep.

Plank

The sixth exercise we will discuss is the plank. The plank is a great way to work your entire body, including your arms, chest, shoulders, back, legs, and butt. To perform the plank, simply get into a push-up position and then rest on your forearms instead of your hands. Make sure that your body forms a straight line from your head to your feet. Hold this position for as long as you can. You can make this exercise more challenging by placing your feet on an elevated surface or by wearing a weight vest.

Russian Twist

The seventh exercise we will discuss is the Russian twist. The Russian twist is a great way to work your entire body, including your abs, obliques, and lower back. To perform the Russian twist, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and then twist your body to the right and then to the left. Repeat this motion for a total of 20 reps. You can make this exercise more challenging by holding a weight in your hands or by wearing a weight vest.

Chest Dip

The eighth exercise we will discuss is the chest dip. The chest dip is a great way to work your entire upper body, including your arms, chest, shoulders, and back. To perform the chest dip, start by sitting on the ground with your knees bent and your feet flat on the ground. Place your hands behind you and then lift your body up off the ground. Lower your body down until your elbows are at a 90-degree angle and then push yourself back up to the starting position. Repeat for a total of 10 reps. You can make this exercise more challenging by wearing a weight vest or by placing your feet on an elevated surface. Try this and other chest exercises with video guides by clicking on the link.

Bicep Curl

The ninth exercise we will discuss is the bicep curl. The bicep curl is a great way to work your biceps. To perform the bicep curl, stand with a weight in each hand and your feet shoulder-width apart. Curl the weights up to your shoulders and then lower them back down to your sides. Repeat for a total of 10 reps. You can make this exercise more challenging by using heavier weights or by performing the curls slower.

Tricep Extension

The tenth exercise we will discuss is the tricep extension. The tricep extension is a great way to work your triceps. To perform the tricep extension, stand with a weight in each hand and your feet shoulder-width apart. Raise one weight overhead and then lower it behind your head. Extend your arms and then return to the starting position. Repeat for a total of 10 reps. You can make this exercise more challenging by using heavier weights or by performing the extensions slower.

Forearm Plank

The eleventh exercise we will discuss is the forearm plank. The forearm plank is a great way to work your entire body, including your arms, chest, shoulders, back, legs, and butt. To perform the forearm plank, simply get into a push-up position and then rest on your forearms instead of your hands. Make sure that your body forms a straight line from your head to your feet. Hold this position for as long as you can. You can make this exercise more challenging by placing your feet on an elevated surface or by wearing a weight vest.

Side Plank

The twelfth exercise we will discuss is the side plank. The side plank is a great way to work your entire body, including your arms, chest, shoulders, back, legs, and butt. To perform the side plank, simply get into a push-up position and then rotate your body so that you are resting on one forearm instead of both. Make sure that your body forms a straight line from your head to your feet. Hold this position for as long as you can. You can make this exercise more challenging by placing your feet on an elevated surface or by wearing a weight vest.

Mountain Climbers

The thirteenth exercise we will discuss is the mountain climber. The mountain climber is a great way to work your entire body, including your arms, chest, shoulders, back, legs, and butt. To perform the mountain climber, start in a push-up position with your hands shoulder-width apart and your feet together. Bring one knee up to your chest and then quickly switch legs. Continue this motion for a total of 20 reps. You can make this exercise more challenging by wearing a weight vest or by performing the climbers slower.

Benefits of Mixing Upper and Lower Body Exercises

There are many benefits to mixing upper and lower body exercises. For one, it can help you to achieve a more balanced physique. Additionally, it can help to improve your overall strength and muscular endurance. Furthermore, it can help to reduce the risk of injuries. Finally, it can provide a more challenging workout.