The 5-Element Full Body Workout

The path to fitness is multifaceted, encompassing diverse workouts tailored to various goals. Our workout recipe the 5-element full body workout focuses on an intense full-body workout that encourages muscular growth and strength.

This workout combines five exercises that target different muscle groups: step-ups, military press, bent-over dumbbell row, concentration curls, and close-grip bench press. Each exercise demands four sets of eight reps.

Exercise One: Step-ups

Step-ups are great for working the lower body. They target your quads, hamstrings, and glutes. The main equipment required is a sturdy box or bench.

For the first exercise, stand in front of your chosen platform. Place your right foot on the platform and push off this foot to step up onto it.

Ensure your core is engaged. After standing tall on the platform, step down and repeat the motion with your left foot. This completes one rep. Work through eight reps with each leg, rest, and then do three more sets. Remember, consistency is key to progress.

I came across a video that specifically addresses your form. How to do the STEP UP: technique and common mistakes – YouTube

Exercise Two: Military Press

The military press works your shoulders and triceps. All you need for this exercise is a pair of dumbbells.

Begin by standing with your feet shoulder-width apart. Hold the dumbbells at shoulder height with palms facing forward.

Next, press the weights overhead until your arms are fully extended. Lower them back to the starting position. This completes one rep.

Maintain good form during your four sets. Keep your core engaged and avoid arching your back. For a more engaging presentation, click on this video. How to Do Military Press – YouTube

Exercise Three: Bent-over Dumbbell Row

The bent-over row targets your back muscles. Once again, you’ll need a pair of dumbbells.

Start by standing with your feet hip-width apart. Hold the dumbbells in front of you, palms facing your body.

Bend at your waist and keep your back straight. Then, pull the weights towards your chest, squeezing your shoulder blades together.

Lower the weights to the starting position, completing one rep. Remember, proper form is key in preventing injuries. To delve deeper into the topic, watch this in-depth video. Proper Form For A Bent Over Row – YouTube

The 5-Element Full Body Workout

Exercise Four: Concentration Curls

Concentration curls primarily work your biceps. A single dumbbell is required for this exercise.

First, sit on a bench with your feet spread wide. Hold a dumbbell in your right hand, letting it hang between your legs.

Keeping your elbow tucked in, curl the weight towards your chest. Lower it slowly to the starting position. Repeat for eight reps before switching to your left arm.

During this exercise, ensure you’re isolating your bicep. Avoid swinging your arm or using your shoulder to lift the weight. Take a look at this video for a fresh perspective. How to Do a Concentration Curl | Arm Workout – YouTube

Exercise Five: Close-Grip Bench Press

The close-grip bench press targets your triceps. You will need a barbell and a bench for this exercise.

Start by lying on your back on the bench. Hold the barbell with a grip narrower than shoulder width.

Press the barbell up until your arms are fully extended. Lower it slowly to your chest, completing one rep. Ensure your elbows stay close to your body throughout the movement.

Repeat this exercise for four sets of eight reps. As always, maintain proper form to optimize your workout and prevent injury. If you’re eager to learn more, don’t miss this video. Close Grip Bench Pressing For Maximum Growth | Targeting The Muscle – YouTube

The Finish Line: Cooling Down and Reflecting

After any intense workout, remember to cool down. A few minutes of light cardio and stretching can promote muscle recovery.

Remember, progress doesn’t happen overnight. Consistency is your secret weapon. Keep pushing, keep sweating, and keep striving for your best.

The journey may be tough, but as we say in Australia, “She’ll be right, mate!” Stay persistent and enjoy the journey to a fitter, healthier you.

Curious about Gym Workouts? We’ve got you covered with our informative articles. Gym Workouts Archives – Aussie Fitness Centre