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The BEST Total Body Exercises

Trainer Cheryl Coppa explains why it’s not always about how long your workout is, but more about the quality of it. Learn how you can do much more in less than 20 minutes

By Cheryl Coppa

When you are really looking to get the MOST out of your time and exercise movements, total body exercises or compound exercises are an AMAZING choice.
This is something you will see a lot of in many of our classes and trainings here at Ola Ka Ola because we are all about getting the most out of our training.

What Are The Total Body Workouts And Why Are They So Effective?

Building a total body exercise is taking a compound movement and adding on to it. What is a compound movement? A compound exercise is any movement where you are using more than one muscle group at a time. For example, a Squat. Seems like a basic exercise, and it is, but you are not only working all of your leg muscles (calves, quads, hamstrings, glutes), but also your core (when done properly).
However, you can even add to this! You can combine a squat and a shoulder press to make this a full-body movement.
I love/hate this exercise! It’s challenging, but it gets the work done all in one movement. Your heart rate will be up, you have your squat, and with proper technique, your core and then shoulders! Really a great exercise.

Another compound exercise is the Deadlift. When executed properly, you are using not only your legs (hamstrings, glutes), your core, and if your weights are heavy enough as you get stronger, your back and arms will work as well. But, you can add to this as well! Deadlift to a front-loaded squat. It's a burner in the best way. Torching the big muscle groups will deliver a big burn and build.

A Reverse Lunge. I must say I do love lunges! They are challenging in themselves since you are working one leg at a time. This forces your core to work more to keep you stable and steady. Now, add on to this such as a curl at the top, and you have a total body exercise. In your lunge, your legs and glutes and core are working, and we add that bicep work.

Pushups alone are a compound movement. So many muscles are working they are perfect by themselves. Arms, chest, back, shoulders, core, and even your glutes. Add a bear hold to bring another big muscle (quad) to the party! What a burn! Just by reading, I’m sure you can imagine how this is going to challenge your body much more compared to doing all these exercises separately.

👉🏽 It is important to note that we want to make sure you know how to do all these exercises safely and effectively, so you are strong enough and capable to do these combined movements.
Some are more challenging than others, that is for sure.
Try the first one. This would be the simplest one as far as form and technique go, can’t say the same for the burn though! But this is why we love total body exercises.

You will burn more calories and you will also sculpt more lean muscle compared to just doing a bicep curl alone, for example. If you take all these exercises listed above, you have a Total Body Workout that you can get done in less than 20 minutes.

Do each move for 1 minute, 3x through, and you have a TOTAL BODY WORKOUT! This is a good example of something you might experience in our Express training. It’s not always about the amount of time you put in, but the quality of the time you put in. With these total body exercises, you will have an elevated heart rate, your muscles will be working on all cylinders, and I'm sure you might even sparkle a bit.

To experience this type of training LIVE or guided, stay tuned for next week's 20 MINUTE OR LESS training every Tuesday at 9:30 am EST/ 6:30 am PST, we will do this Express Total Body Workout! Bring a towel to wipe the sweat…You can always catch the recording on demand under the "20 minutes or less” section.

The Time You Wait Is The Time You Lose! Summer Is THE BEST Time To Feel Confident And Amazing. There’s A Beginner Program In Ola Ka Ola Waiting For You.

🔥 Squat Press

🔥 Deadlift to Front Squat

🔥 Alternate Reverse Lunge to a Curl

🔥 Pushup to Bear Hold

As you will find in your fitness journey, the stronger you get the more capable you are to get MORE out of your workouts. Your body will work more efficiently and effectively in less time. If you want to build toward this, START YOUR journey at your level. The time you wait is the time you lose! What are you waiting for? Summer is THE BEST time to feel confident and amazing. There is a Beginner Program waiting for you or your own specialized plan waiting for you.


About Cheryl Coppa

✔️ A certified Core Confidence Specialist (Core and Pelvic Floor retraining)

✔️ A certified Personal Trainer specializing in women's fitness over 40
✔️ Low-Pressure Fitness / Hypopressive certified by creator Dr. Tamara Rial
✔️ Pre/postnatal corrective exercise specialist
✔️Instructor of the Pelvic Floor Health program, Ola Ka Ola
✔️ 40 years young, wife & mother of 3


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