{"id":132186,"date":"2025-05-26T03:00:24","date_gmt":"2025-05-26T03:00:24","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/132186\/"},"modified":"2025-05-26T03:00:24","modified_gmt":"2025-05-26T03:00:24","slug":"4-weekly-moves-that-build-full-body-fitness-fast","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/132186\/","title":{"rendered":"4 Weekly Moves That Build Full-Body Fitness Fast"},"content":{"rendered":"

The endgame for most gym goers is to attain total-body fitness. Sound like a plan? We spoke with Stephen Tryens, B.S., CSCS<\/b><\/a>, a certified strength and conditioning specialist and personal trainer at The Sanctuary Wellness Institute, who shares four essential weekly exercises to build full-body fitness<\/a>.<\/p>\n

Making sure your entire body is strong is the ultimate cheat code to aging well and leading an active, independent lifestyle. In fact, a study<\/a> published in the Canadian Medical Association Journal found that men and women who reported higher levels of fitness and physical activity lowered their risk of death by approximately 20% to 35%.<\/p>\n

The key to building a strong, toned body lies in choosing the right exercises. Stephen recommends performing compound movements, which work multiple joints.<\/p>\n

\u201c[Compound movements] use the most amount of muscles, which burns more calories (and also saves time in the gym),\u201d explains Stephen. \u201cOur bodies rarely move one joint at a time, so why would you train like that?\u201d<\/p>\n

The below exercises highlight all planes of movement: the frontal, sagittal, and transverse planes.<\/p>\n

\u201cThey cover every joint,\u201d Stephen confirms. \u201cAdditionally, the pushup and pull-up allow for a lot of scapular movement. The offset carry and pushup are great for core stability in different planes and the pull-up is great for spine decompression after all of the previous lifts.\u201d<\/p>\n

Let\u2019s explore how to perform Stephen\u2019s go-to weekly exercises to build full-body fitness.<\/p>\n

\tSquat to Shoulder Press<\/p>\n

\"womanShutterstock<\/p>\n

    \n
  1. Stand tall with your feet shoulder-distance apart.<\/li>\n
  2. Hold a dumbbell in each hand at shoulder level with your palms facing inward.<\/li>\n
  3. Keeping your chest tall, descend into a squat.<\/li>\n
  4. Lower until your thighs are parallel to the floor.<\/li>\n
  5. Press through your feet to stand back up, pressing the dumbbells overhead as you do so.<\/li>\n
  6. Lower the weights to shoulder level.<\/li>\n<\/ol>\n

    The 15-Minute Bodyweight Workout That Replaces an Hour at the Gym<\/a><\/p>\n

    \tPushups<\/p>\n

    \"manShutterstock<\/p>\n

      \n
    1. Begin in a high plank with your hands under your shoulders, keeping your body straight.<\/li>\n
    2. Bend your elbows and lower your chest toward the floor.<\/li>\n
    3. Press through your hands to rise back up.<\/li>\n<\/ol>\n

      7 Core Exercises That Strengthen Your Abs Without Crunches<\/a><\/p>\n

      \tPull-ups<\/p>\n

      \"fitShutterstock<\/p>\n

        \n
      1. Hold onto a pull-up bar with your hands placed wider than shoulder-width.<\/li>\n
      2. Activate your core and shoulders as you pull your chest up to the bar.<\/li>\n
      3. Continue to lift until your chin clears the bar.<\/li>\n
      4. Use control to lower.<\/li>\n<\/ol>\n

        RELATED: 5 Standing Moves That Sculpt Lean Muscle Without Weights<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

        \tOffset Carries<\/p>\n

        \"kettlebells\"Shutterstock<\/p>\n

          \n
        1. Hold a heavy kettlebell or dumbbell with one hand by your side.<\/li>\n
        2. In your other hand, hold onto a lighter weight at shoulder level in the rack position.<\/li>\n
        3. Stand tall with a braced core and walk forward.<\/li>\n
        4. Switch sides and repeat.<\/li>\n<\/ol>\n

          \t\t\t\t\t
          \n\t\t\t\t\t\t\"Eat
          \n\t\t\t\t\t<\/a><\/p>\n

          \n\t\t\t\t\tSign up for our newsletter!\t\t\t\t\t<\/p>\n<\/p>\n

          Alexa Mellardo<\/p>\n

          \t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"The endgame for most gym goers is to attain total-body fitness. Sound like a plan? We spoke with…\n","protected":false},"author":2,"featured_media":132187,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1630,105,16,15],"class_list":{"0":"post-132186","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114571904980301251","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/132186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=132186"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/132186\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/132187"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=132186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=132186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=132186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}