can anyone link me to a good full-body workout?
this is the workout i am currently doing-
do this 2 days-
1 Leg-raise bench-press
Works: chest, biceps, abs
It’s time to go flat-out for fitness: lie on a flat bench and grab the bar with hands a fist’s width apart. Lift your legs so they’re off the bench at 35 degrees. Lower the bar-bell to your chest. As you push it up, raise your legs until they are 90 degrees to the bench. Lower your legs and arms at the same time for tight abs – and even tighter sleeves.
2 Incline press
Works: chest, triceps
You’re on the second exercise and you haven’t even had to stand up. We’re too kind. Set an incline bench to 45 degrees, then grab two dumb-bells and hold them at arm’s length. Keep your head, torso and hips pressed onto the bench. Lower the dumb-bells to either side of your chest. Pause, then straighten your arms. Keep at it – you’ll sleep well tonight.
3 Squat shoulder press
Works: shoulders, abs, glutes
These moves go together like bacon and eggs. Lunge so that your right foot is 1.5m forward, with a dumb-bell in each hand. Raise them to either side of your head. Lower your left knee and bend your right leg. As you come up, push the weights up in a shoulder-press. Lower the weights. Now alternate – and don’t think you’ve earned a fry-up.
4 Power clean
Works: shoulders, traps, abs
This separates the men from the boys. Squat with your toes beneath a bar-bell. Grab the bar with an overhand grip. Straighten up while pulling the bar up, close to your body. When it’s just below your chin, rotate your elbows around the bar so your palms are facing away. Pause, rotate your elbows back and lower to the start position. Feeling more manly now?
5 Squat to bicep curl
Works: quads, biceps, abs
Biceps increase your pulling power – but make up only 3% of your muscle mass, so rope in your legs to boost calorie-burn. Stand feet apart with a dumb-bell in each hand. Squat until your thighs are parallel to the floor. Straighten your knees to rise up. Curl the weights to up to shoulder height. Dual exercises save time and work you harder – getting you fit, quicker.
6 Bent-over row
Works: lats, biceps, shoulders
You may look like you’re looking for pennies, but this exercise will give you a wide, V-shaped back. Stand holding a pair of dumbbells, feet shoulder-width apart. Keeping your back flat, bend forward until your back is almost parallel with the floor. Slowly draw the weights up towards the sides of your chest. Pause, then slowly lower the weights and repeat to get your back on track.
then this on alternate days-
1 Dumb-bell step-ups
Works: quads, glutes, abs
This is the stairway to muscular heaven. Stand with feet shoulder-width apart, facing a 1m-high bench, with a dumb-bell in each hand. Place your right foot on the bench. Push with your right leg and lift your body while raising the weights straight up. Return to the start and repeat with your left leg. Enough of these and your legs will feel like they’ve turned to lead.
2 Squats to curls
Works: quads, hamstrings, biceps
Time to stretch yourself. Stand in front of a bench with your right foot forward. Rest your left foot on the bench. Grab a dumb-bell in each hand. Bend your right leg low. Rise up to the start position, while curling the weights up to your shoulders. Repeat. Do all your reps on one leg then the other. Your six-pack may make a bid for freedom – a great sign!
3 Bar-bell squats
Works: quads, hamstrings, glutes
Here’s an old classic with a twist. Stand with your back to a bar-bell. Bend your knees and grab the bar with an underhand grip behind you. Straighten your knees to lift. Keep your spine straight, head up and shoulders back. Pause when upright then lower and repeat. For legs and abs that are strong enough to push a uranium delivery truck.
4 Seated calf raises
Works: calves
For calves that feel like they’re sculpted out of marble, try this. Sit on the edge of a bench and rest your toes on a step. Place a heavy weight plate on your knees, holding it in place. Push down on your toes so that you raise your heels as high as you can. Pause, then lower your heels as far as you can and raise it up again. Keep going for calves that look more like bulls
5 Bicycle crunches
Works: abs, obliques
A great form of pedal power. Lie with your feet in the air, your knees at 90 degrees and your fingers behind your head. Bring your knees in towards your chest and lift your shoulders without pulling on your neck. Straighten your left leg while turning your upper body to the right, bringing the left elbow towards the right knee. Switch and alternate. Highly effective – and with little risk of getting a puncture.
6 Dumb-bell shrugs
Works: glutes, calves, shoulders
A dumb-bell in the hand is worth two in the push. Stand on a step-up bench with a dumb-bell in each hand. Bend your knees to lower the weights. Keep your back straight. Straighten your legs to rise back to the start position then hunch your shoulders. Hold, then go again. Keep this entire routine up for six weeks and you’ll blitz the bulge and then some.
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