The Ideal Full Body Workout by Umar Bhutta

8/6/2019 The Ideal Full Body Workout by Umar Bhutta

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TheFullBodyWorkoutPPL10MEPhys.EdSummative2010-2011Grade9SemesterTwoMr.Kosonic

UmarBhutta

6/13/2011


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TheIdealFullBodyWorkoutAlthoughIhavebeencoercedtocompletemanygymcoursesovermiddleandelementary

school,manyofwhichhavehadteachersthatlikedbeingcruelandwatchingkidssuffer,onethingI

learnedingrade9wasthatitisnotnecessarytohaveallthisfancyequipmentorgymmembershipsto

stayfit.Stayingfitrequirestwosimplethings:motivationandproperlyexecutingtheexercises.

Motivationcanrangeanywherefromwantingtogetabstoimpressyourgirl,orwantingtobeat

somebodyatarace.Properlyexecutingtheexercisehowever,takesabitofknowledgeandpractice.

However,doingallthisregularlyisevitable,anditisnecessarytoavoidthatinordertostayfit.

Infitness,thereare10fitnesscomponents.Theseincludespeed,agility,muscular

strength/endurance,andflexibility,justtonameafew.Itisimportanttoworkallofthe10tomakeyour

workoutdrillworthwhileforyourbodyinthelongrun.Manyexercisescovermorethanonecomponent

atatime.Forexample,coordinationandbalance,twomorefitnesscomponents,applywithalmostany

exercise,asstayingbalancedandrequiringcoordinationapplywitheverything.

Thisworkoutisdesignedtoworkallofthefitnesscomponentsandseveralmuscles,bothupper

bodyandlower.Thereisverylittleequipmentrequired,asnotallofushaveaccesstoequipment,and

weshouldntalwayshaveto,inordertostayfit.Hereisatabledisplayingalloftheexercises,followed

byadescriptionofeachexerciseindepth,andpicturestogoalongside,startingonthenextpage.

NameofExercise EquipmentNeeded FitnessComponent MuscleGroupWorked

Forward-BackwardSprints 2lines/pylons Agility/Speed Hamstrings/Quadriceps

ButterflyStretches N/A Flexibility Groin

VerticalLegCrunch N/A MuscularEndurance Abs/ObliquesBenchPress BenchPress MuscularStrength PectoralisMajor/Triceps

SingleLegDeadlifts N/A Balance/Coordination Glutes

TrioConeDeadlift 3Cones Balance Quads/Hamstrings/Glutes

FollowtheLeader N/A ReactionTime/Agility Hamstrings/Quads/Calves

MedBallVerticalTosses 1MedicineBall/person MuscularPower Biceps,Quadriceps

BoxStep BoxStep CardiorespiratoryEndurance Quads/Calves

Plank N/A MuscularEndurance Deltoids/Abs/Biceps


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ForwardBackwardSprints

EquipmentNeeded:2Conesorlines/perperson

FitnessComponent:Agility/Speed

MusclesWorked:Hamstrings/Quadriceps

Thisexerciseisagreatwaytodevelopspeedforanyathletewhoneedsquickness,andisalso

workingontheirspeed.Italsoworksanessentialfitnesscomponentcalledagility.Beingagile,theability

tochangedirectionandbenimble,isagreatattributeforanathletetohaveasitappliestoalmostevery

sport.Apartfromimprovingtheirspeedandmainlyagility,itisagreatwayforanathletetoworktheir

hamstrings,calves,andquadriceps.

Startbydefiningtwomarkersorpoints,approximately10-20metresapart;aneffectivewayto

dothisisbyusingtwolinesonthegymnasiumfloor.Startonthelineandsprintforwardtothefarline.

Toincreaseyourspeed,keepyourbackstraight,ensuringyoudonotleanback,andmoveyourarmsas

fastasyoucanforwardandback.Assoonasyoureachthefarline,stop.Makesureyoudonotsurpass

thelineyouhavejustsprintedto.Thenimmediately,changedirections,andsprint backwardsthistime

totheinitiallineyoustartedon.Repeatthisprocessforaminute,asfastandaccuratelyasyoucan,

stoppingexactlyontheindicatedlinesormarkers.

1.Startinrunnersposewhenthemarkershavebeen

defined.

3.Donotsurpassthefarmarker.

2.Sprinttothefarmarkerasquicklyasyoucan.

4.Then,sprintbackwardsasquicklyasyoucan.


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ButterflyStretches

EquipmentNeeded:N/A

FitnessComponent:Flexibility

MusclesWorked:Groin

Flexibilityistheabilitytobend,rotate,andflexyourbodyeasilywithoutcausingexcessivestrain

inyourmuscles.Beingflexibleisessentialinsportsandintheeverydayworldbecausetherewillbe

situationswhereyouwillneedtostretchtocatchaballorreceiveapass,andifyouhavenottrained

thatpartofyourbodytobeflexible,thenyouwilleitherfailatexecutingthecatchortask,oryouwill

hurtamuscle.

Thebutterflystretchisacommonlyusedstretchtoincreaseflexibilityintheadductormuscles,

morecommonlyidentifiedasthegroinarea.Toperformthisstretch,startbysittingonyourglutes

(buttocks)withyourkneesdistalfromyourmidpoint,yourtwosolesofyourfeettouching.Pullyour

feetinclosertoyourbodyuntilyoufeelastretch,usingyourhands.Ifyoustilldonotfeelastretch,put

yourelbowsonyourkneesandpushthemdownuntilastretchisfelt.Holdthisstretchfor20-30

seconds.

Tips:

Increasethestretchbycarefullypressingyourthighstowardthefloorasyouholdtheposition Toreducestressonyourknees,moveyourfeetawayfromyourbody.Toincreasethestretch,

moveyourfeettowardyourbody.


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VerticalLegCrunches

EquipmentNeeded:N/A

FitnessComponent:MuscularEndurance

MusclesWorked:RectusAbdominis/Obliques

MuscularEnduranceistheabilityforamuscletosustainacertaincontraction,oftenagainst

resistances,forextendedperiodsoftime.Perhapsthebiggestdesireofteenagersoftodaysgeneration

isthedesiretohaveabs.Motivationsrangefromtheimpressingofagirltolookinggoodinpictureson

thebeach.Apartfromthefamoussitupsorabcrunches,anothergreatexercisethatnotonlyworks

yourabs,butalsoyourobliques,areverticallegcrunches.

Startbylyingonyourbackandglutes,withyourhandsoneithersideofyourbodyfullyrested.

Thisisourstartingposition.Then,liftyourlegsintotheairstraight.Trytogetthemasstraightas

possible,ensuringyourkneesarenotbent.Keepyourheadandbackontheground.Onceyourlegsare

straight,usingthestrengthofyourrectusabdominis,pushyourlegsup,liftingyourglutesslightly,about

twoinchesofftheground.Holdthispositionfor5seconds.Repeatthis10-15times.Somethingsto

avoidarepushingupyourlegsrelyingonthehelpofyourhandsoneithersideofyourbody.Also,do

notliftyourheadoffthegroundintheprocessofthisexercise.

1.Layflatontheground,handseither

sideofbody.

2.Liftyourlegsupstraight,tryingto

straightenthemoutasmuchasyoucan.

3.Pushyourlegsuptogether.Holdfor

seconds.


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BenchPress

EquipmentNeeded:BenchPress/SmithMachine/Spotter

FitnessComponent:MuscularStrength

MusclesWorked:PectoralisMajor/Triceps

MuscularStrengthdiffersfromMuscularEnduranceasMuscularStrengthistheforceamuscle

canproducewithasinglemaximaleffort.TheBenchPressisoneofthemostfamousandwidelyused

exercisestodevelopmuscularstrengthinyourtriceps,andtodefineyourpectoralismajor.

Beforelyingdownonthebench,ensurethebarisataproperheight.Abarthatistoohigh

abovethebenchishardtorack,andmayleadtoseriousinjury.Contrarilyalso,abartoolowcouldhurt

yourbodywhileperformingtheexercise.Loadthebenchpresswiththemaximumweightyoucanlift

foraround5-8repetitions.Laydownonthebenchcomfortablywithhandsoneitherside,andfeetfirm

ontheground.Withyourhandsabout50centimetresapartorso,liftyourarmsfrombesideeitherside

ofyou,andgripthebarwithyourthumbaroundthebar.Then,liftthebarofftherack,extendingyour

armsaboveyou,straighteningthem.Then,bringthebaroutandslowlylowerittoyourchest.Onceit

touchesyourchest,pushbackup,makingsuretokeepyourglutesandbackfirmonthebench,andyour

feetonthefloor.Lockyourarmswayoutatthetop.Repeatthisprocesswiththemaximumweightyou

canliftfor6-8repetitions.

Thingstoavoidincludebringingyourfeetoffthefloor,andyourglutesstayonthebenchas

well.Thesetwothingsputevenmorestressonyourbody,andcanleadtoinjuries.Remembertoalsogo

allthewaydowntoyourchestandpushallthewayup,asashortrangeofmotionprohibitsyoufrom

attainingthefullbenefitofthisexercise.

Warning:Makesureyouhaveaspotteratalltimeswhileperformingthisexercise.

Thespottershandsmustbeplacedaroundthebar,onecuppingbelowthebar,andoneabovethebar,

soheorshecanreactbrisklyandsustainbalanceinthebarshouldtheexecuteroftheexercisefailata

lift.


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SingleLegDeadlift

EquipmentNeeded:N/A

FitnessComponent:Balance/Coordination/Flexibility

MusclesWorked:Glutes/Calves

Hereisanexercisethatworksthreefitnesscomponentssimultaneously.Thisisagreatexercisetowork

yourbalance,coordination,whileatthesametime,gettingagoodstretchforyourcalves.Standwith

yourfeetaboutshoulderwidthapartandplacehandsonhips.Drawyourbellybuttoninandmaintain

thisthroughouttheexercise.Then,liftonelegoffthegroundanddriveitupwardbehindyou,asyour

backbendsforward.Yourelevatedlegandyourbackshouldbeinastraightline.Maintainthisposition

for10seconds.Repeatthisexercisefor10repetitions.

Toaddtothisexercise,asuggestioniswhileinthepositionofthedoingtheexercise,reachtheopposite

handandtrytotouchyourlegwhichisontheground.


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TrioConeDeadlift

EquipmentNeeded:3Cones/perperson

FitnessComponent:Balance/Coordination/Flexibility

MusclesWorked:Glutes/Calves/Hamstrings/Quadriceps

Thisisagreatexercisetoworkyourbalance,coordination,whileatthesametime,gettingagood

stretchforyourcalves.Italsoworksmanyofyourlowerbodymuscles,andallitrequiresisthreecones,

optionally.Itcanalsodefinitelybeexecutedwithoutanyequipment,howeverhavingthreeconesormarkers,inmycase,soccerballs,provesuseful.

Standwithyourfeetaboutshoulderwidthapartandplacehandsonhipsorinfrontofyouinarelaxed

position.Drawyourbellybuttoninandmaintainthisthroughouttheexercise.Then,liftonelegoffthe

groundandhoveritoffthegroundkeepingitstill,infrontofyou.Holdthispositionfor5seconds.Then,

bringthatlegtotheappropriatesideofyourbody(rightsideifyouhaveyourrightlegup,andleftisleft

legisup.)Holdthispositionfor5seconds.Then,bringthelegbehindyouandholdfor5seconds.

Startinarelaxedposition. Bringther ightlegfirst, forward,hoveringit

abovethegroundafewinchesfor5seconds.

Then,bringthelegtotheleg'scorresponding

side,andmaintainthisagainfor5seconds.

Then,takethatlegbehindyouandholdfor5

seconds.

Repeatwithyourleftleg.


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FollowtheLeader

EquipmentNeeded:2peopleatleastperdrill

FitnessComponent:Agility/Coordination/ReactionTime

MusclesWorked:Glutes/Calves/Hamstrings/Quadriceps

Thisdrillisafun,creative,andeffectivelywaytodevelopanathletesagility,coordination,aswellas

reactiontime.Itrequiresatleasttwopeople.Thepurposeofthisdrillistohaveoneleader,while

everyoneelsejogsonthespot.Theleaderpointsindifferentdirections,whichindicateavarietyof

commands.Leftandrightindicatesideshufflinginthatdirection.Pointingupindicatesajump,and

downindicatesapushup.Toperformapushup,getintoapronepushuppositionwhichyourarms

underyourshouldersandyourbackstraight,inlinewithyourglutesandlegs.Bendyourarmsandbring

yourchesttothefloor,untilyourforeheadandnosearealmosttouchingtheground.Whiledoingthis,

loweryourwholebodyasaunit.Donotbringyourglutesdownfirst,forexample,andinstead,bring

yourback,chest,andglutesdowntogether.Straightenyourelbowstoraiseyourself.

Theleadermaypurposelyperformthewrongtaskonpurposewhileindicatingadifferentonce,to

throwtheathletesoff.Thisdrillshouldcontinueforaboutoneminutes,alternatingleadersafterthe

minuteisup.

Sideshuffleleftwhentheleaderpointsleft. Sideshufflerightwhentheleaderpointsright.

Performapushupwhentheleaderpointsdown. Jumpwhentheleaderpointsup.


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MedicineBallVerticalTosses

EquipmentNeeded:OneMedicineBallperperson

FitnessComponent:MuscularPower

MusclesWorked:Quadriceps/Calves/Biceps

MuscularPowerasdefinedistheproductofforcegeneratedand/bythespeedofmovement.This,in

otherwords,isforcegeneratedbyexertingpower.Agoodexercisetodevelopyourmuscularpoweris

MedicineBallVerticalTosses.Startinathleticposition:kneesbent,backslightbent,feetflatonthe

floor.Ensurethatthereisamedicineballofaweightsufficientenoughforyourabilities.Someonethe

ageof14-16shouldbeusinga4-6lbsmedball.Slowlyandcarefullyextendyourarms,bendingyour

backforward,andpickuptheball.Withtheballinyourhandsinfrontofyou,squatdownlower,and

usingthemomentumfromyourlegs,throwtheballupwithasmuchpowerasyoucan.Repeatthis

approximately5-8times,tryingtobuilduponthedistancetheballgoesupfromthegroundtothe

ceilingeachtime.


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BoxStep

EquipmentNeeded:Aboxsteporchair

FitnessComponent:CardiorespiratoryEndurance/Coordination

MusclesWorked:Quadriceps/Calves

Thisexerciseisagreatwayforathletestoimprovetheir

cardiorespiratoryendurancewithouttheneedofanyfancy

expensiveequipmentlikeatreadmill.Allyouneedisabox

step,andifoneofthoseisunavailable,useastationarychair,

orbench,sufficientlyhighenoughforyoutostepon.Theidea

ofthisexerciseistofollowasmallroutineofsteppingonto

theboxstep,anddoingitasquicklyaspossibleforaset

amountoftime,toincreaseyourcoordination,aswellasyour

cardiorespiratoryendurance.

Startbystandinginfrontoftheboxstep,withyourhandson

yourhips,armsandlegs,shoulderwidthapart.First,takeyour

rightlegandstepontotheboxstep.Then,stepontothebox

stepwithyourleftleg.Then,withyourleftlegstillonthebox

step,takeyourrightlegoff,andputitontheground.Thendo

thesamewithyourleftleg.Youshouldnowbewhereyou

started,standinginfrontoftheboxstep.

Repeatthisprocessofrightlegon,leftlegon,rightlegoff,left

legoff,asfastasyoucanfor60seconds.Asthedayspassbyandyoucontinueperformingthisexercise,trytoexecutethe

exerciseforlonger,perhaps90-100seconds.


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ThePlank

EquipmentNeeded:N/A

FitnessComponent:MuscularEndurance

MusclesWorked:Deltoids/RectusAbdominis/Biceps

Theplankworksthesamemusclegroupsofapush-upsuchasthearms,deltoids,rectusabdominal,and

thelegs.Placeyourforearmsandpalmsontheground.Liftupyourbodyoffthegroundbyusingyour

forearmsandtoes.Maintainaflatbackanddonotallowyourhipstosagtowardstheground.Holdthis

positionfor30seconds.

The Ideal Full Body Workout by Umar Bhutta

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