Comprehensive Overview of Whole Body Exercises
Intro
Whole body exercises are an integral part of any fitness routine, particularly for those engaged in extreme sports. They are designed to enhance strength, endurance, and overall physical performance. Engaging various muscle groups simultaneously makes these exercises especially effective. As athletes seek to push their limits, understanding the role of whole body workouts becomes essential for maximizing their potential.
In a world where fitness is often compartmentalized, whole body workouts offer a holistic approach. This article aims to provide a comprehensive overview of these exercises, highlighting their significance and practical applications for both seasoned athletes and newcomers to the realm of extreme sports.
Extreme Sports Overview
Definition of Extreme Sports
Extreme sports, often called action sports, involve high levels of risk and physical exertion. Usually characterized by speed, height, and some level of adrenaline, these activities require a commitment to physical and mental endurance. Common examples include rock climbing, base jumping, and snowboarding.
History and Evolution
The concept of extreme sports emerged in the late 20th century as a reaction against conventional athletics. As traditional sports became more commercialized, enthusiasts sought new, thrilling challenges. The evolution of extreme sports has been shaped by advances in equipment and technology, allowing more people to safely participate in these activities.
Popular Extreme Sports Disciplines
Some well-known extreme sports include:
- Mountain Biking: Requires strength and control over various terrains.
- Surfing: Demands balance and endurance in unpredictable water conditions.
- Skateboarding: Combines agility and creativity, often in urban settings.
- Snowboarding: Involves skillful maneuvers on snow-covered slopes.
These sports share common physical demands, making whole body exercises useful for enhancing performance.
Gear and Equipment
Essential Gear for Different Sports
Each extreme sport demands specific gear to ensure safety and performance. For instance, rock climbers need harnesses, ropes, and climbing shoes, while snowboarders require appropriate boards and boots. Proper equipment not only enhances performance but also reduces the risk of injuries.
Gear Reviews and Comparisons
Choosing the right equipment can be daunting. Websites like reddit.com maintain active communities where enthusiasts share reviews and experiences. Tools such as comparison charts can help athletes select quality gear tailored to their activity and skill level.
Safety Ratings and Certifications
Safety standards are critical in extreme sports. Organizations often provide certifications for equipment to assure users of quality and performance. Athletes should always check these certifications when purchasing gear.
Training and Preparation
Physical Conditioning and Fitness Tips
Physical conditioning is crucial for extreme sports. Whole body exercises like burpees, kettlebell swings, and functional movement patterns engage multiple muscle groups, enhancing strength and stamina. These workouts prepare athletes for the demands of their respective sports.
Mental Preparation Techniques
Mental readiness is as critical as physical training. Mindfulness and visualization techniques can help athletes stay focused and calm during high-pressure situations. Practicing scenarios in a controlled environment builds confidence.
Training Regimens for Various Sports
Training regimens vary significantly across sports. For example, an extreme cyclist may focus on endurance and core stability, while a snowboarder may emphasize balance and explosive strength. Athletes should tailor their training according to their sport's particular needs.
Locations and Destinations
Top Destinations for Extreme Sports
Several locations worldwide are famous for extreme sports.
- Whistler, Canada: Renowned for skiing and mountain biking.
- Bali, Indonesia: A hotspot for surfing.
- Moab, Utah: Famous for rock climbing and mountain biking.
Each location offers unique challenges and landscapes that cater to various types of extreme sports.
Travel Tips and Guides
When planning a trip for extreme sports, researching the local conditions is vital. Weather, terrain, and local regulations can significantly affect an athlete's experience. Online forums and travel guides provide firsthand insights that enhance preparation and safety.
"The integration of whole body exercises into training regimens is a method to refine athletic performance across various extreme sports disciplines. Understanding the physiological benefits is key to pushing one's limits effectively."
Prolusion to Whole Body Exercises
When considering fitness, particularly for individuals invested in extreme sports, the concept of whole body exercises plays a crucial role. Whole body workouts are not just about building strength in isolated muscle groups; they enhance overall bodily function and promote several physiological advantages. This article provides a detailed investigation into the multifaceted nature of whole body exercises, reveals their impact on athletic performance, and serves as a guide for enthusiasts looking to elevate their training regimen.
Definition and Importance
Whole body exercises involve movements that engage multiple muscle groups simultaneously. This can include various fitness modalities, such as resistance training, cardio workouts, and functional movements. The primary purpose of these exercises is to create a balanced approach toward fitness. By incorporating movements that target the entire body, individuals not only improve their muscle coordination but also build endurance and optimize cardiovascular health. Such exercises often lead to better muscle engagement during sports, making them integral for performance enhancement.
These exercises significantly contribute to enhancing daily functional activities. Engaging in regular whole body workouts can improve posture, increase flexibility, and boost metabolic efficiency. Furthermore, the holistic nature of these workouts allows individuals to manage their weight more effectively, ultimately leading to improved overall well-being.
Target Audience: Extreme Sports Enthusiasts
Extreme sports enthusiasts encompass a wide range of individuals, from seasoned athletes to novices seeking adventure. Whole body exercises can be remarkably beneficial for this group. They cater specifically to the demands of activities such as rock climbing, mountain biking, and snowboarding, which require a blend of strength, agility, and endurance. The training routines designed around whole body exercises can help athletes enhance their performance, reduce their risk of injury, and promote quicker recovery.
Understanding the physiological demands of extreme sports is key. These athletes often operate at high intensities, pushing their bodies to the limit. Thus, training that incorporates whole body exercises can condition their muscles for the type of explosive power and stamina needed in competitive environments. Moreover, these workouts can be adapted to fit the unique requirements of diverse extreme sports, making them highly functional and relevant.
"Whole body exercises not only improve physical capabilities, but also promote a mind-body connection that is essential for extreme sports."
In summary, whole body exercises play a vital role in the fitness landscape, particularly for those engaged in extreme sports. They offer numerous benefits that go beyond physical appearance and delve into performance enhancement, making them a worthy investment of time and effort.
Physiological Benefits of Whole Body Workouts
When engaging with whole body workouts, individuals unlock a multitude of physiological benefits that can enhance their health and physical performance. These workouts not only stimulate muscle growth but also promote overall cardiovascular health and metabolic function. It is essential to understand how these physiological responses factor into training, especially for extreme sports enthusiasts who require peak performance.
Muscle Engagement and Condition
Whole body exercises are fundamentally designed to engage multiple muscle groups. This engagement supports muscle condition and strengthens the body in a balanced manner. For instance, movements like squats or deadlifts work the core, legs, and back simultaneously. This comprehensive engagement leads to improved muscular coordination and a more efficient use of energy during physical activities.
As a result, participants typically find they can handle more complex movements with better control. Regularly integrating whole body workouts into a training routine can stave off muscle imbalances and reduce injury risks, ensuring long-term athletic sustainability.
"Muscle engagement is more than building size; it’s about enhancing functional strength for performance."
Cardiovascular Health Improvement
Whole body workouts significantly improve cardiovascular health. As these exercises often involve high intensity and sustained efforts, they elevate heart rate and promote blood circulation. The continuous engagement of large muscle groups results in enhanced oxygen uptake, which is crucial for athletes involved in extreme sports.
Engaging in resistance and cardiovascular activities not only strengthens the heart but also facilitates better blood flow, reducing the likelihood of developing heart-related conditions. Additionally, improved cardiovascular fitness translates to better endurance, allowing athletes to perform at higher levels over extended periods.
Enhanced Metabolic Rate
Another vital benefit of whole body workouts is the stimulation of an enhanced metabolic rate. High-energy exercises elevate the metabolism in both the short and long term. During intense workouts, the body employs a considerable amount of energy, leading to an increased calorie burn.
After workouts, the afterburn effect, scientifically known as excess post-exercise oxygen consumption (EPOC), occurs. This process allows the body to continue burning calories even during recovery. For those involved in extreme sports, maintaining an elevated metabolic rate aids in weight management and contributes to building lean muscle mass.
In summary, whole body workouts provide significant physiological benefits, including increased muscle engagement, improved cardiovascular health, and an enhanced metabolic rate. Such outcomes are essential for both high-level athletes and novices aiming to commit to fitness and sports training.
Types of Whole Body Exercises
Understanding various types of whole body exercises is crucial for achieving optimal fitness and performance. Each type offers unique benefits that can enhance physical capability, particularly for those engaged in extreme sports. These exercises foster strength, endurance, and agility, allowing athletes to tackle a broad range of challenges. Additionally, incorporating diverse exercise types helps prevent monotony and keeps training enjoyable. Here's a closer look at key categories of whole body exercises, including resistance training, cardio workouts, and functional fitness.
Resistance Training
Resistance training plays a significant role in building muscle strength and endurance. It utilizes various forms and tools that provide resistance against muscle movements. This section explores three primary forms of resistance training: bodyweight exercises, free weights, and resistance bands.
Bodyweight Exercises
Bodyweight exercises are physical activities that utilize the individual's own body weight as resistance. They do not require equipment, which makes them accessible and versatile for most fitness levels. Key characteristics of bodyweight exercises include their ability to effectively build strength, improve flexibility, and enhance balance.
A unique feature of bodyweight exercises is the emphasis on functional strength. Movements like push-ups, squats, and lunges engage multiple muscle groups simultaneously, promoting overall body coordination. Advantages of these exercises include their low cost and adaptability to various environments, making them popular for athletes in extreme sports. However, they may lack progressive overload without adding weights, potentially limiting strength gains over time.
Free Weights
Free weights, such as dumbbells and barbells, are paramount in developing strength and muscle mass. These tools allow for a wide range of motion and dynamic exercises, which engage stabilizing muscles. The key feature of free weights is their capacity to encourage functional movements that mimic real-life activities and help improve athletic performance.
One unique aspect of free weights is the need for proper technique to avoid injury. They can effectively promote muscle hypertrophy and increase strength levels. However, they may require proper equipment and space, making them less accessible for some individuals compared to bodyweight exercises.
Resistance Bands
Resistance bands are elastic bands commonly used for resistance training. They are known for their portability and versatility. Resistance bands allow for a variety of exercises that can target almost every muscle group, making them an excellent addition to any workout routine.
The unique aspect of resistance bands is their progressive nature. They can provide varying levels of resistance and are adaptable for both beginners and advanced athletes. Using resistance bands is beneficial for enhancing joint stability and muscle control. A disadvantage might be their durability and potential to break under heavy use, affecting safety in workouts.
Cardio Workouts
Cardiovascular workouts are vital for improving heart health. They enhance endurance and overall fitness levels. This section examines three forms of cardio workouts: High-Intensity Interval Training (HIIT), Steady-State Cardio, and Endurance Circuit Training.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training, or HIIT, emphasizes short bursts of intense activity followed by rest or lower intensity. This training method is advantageous for improving both aerobic and anaerobic fitness levels.
A key characteristic of HIIT is its efficiency; workouts often last under 30 minutes while delivering significant benefits. This unique feature makes it appealing for athletes who have limited time but aim for increased performance. Advantages include enhanced metabolic rate and fat loss. However, the intense nature of HIIT can lead to fatigue or injury if not properly executed, especially for beginners.
Steady-State Cardio
Steady-State Cardio involves maintaining a consistent and moderate intensity over a longer period. Activities like jogging, swimming, or cycling fall into this category. This form of exercise strengthens the cardiovascular system and increases stamina.
A key feature is the lower risk of injury compared to high-intensity workouts, allowing more extended sessions without excessive fatigue. The unique attribute of Steady-State Cardio is its simplicity and adaptability to different fitness levels. While it promotes endurance, it may not provide the same calorie burn rate as HIIT, leading to less immediate results for weight loss goals.
Endurance Circuit Training
Endurance Circuit Training combines resistance and cardio exercises in a sequential format with minimal rest. This training promotes muscular endurance while also enhancing aerobic capacity.
A distinctive feature of circuit training is its varied routine, keeping workouts engaging and challenging. Its efficiency can produce noticeable improvements in both strength and endurance. Nevertheless, the continuous nature may lead to fatigue and requires careful planning for recovery times to avoid overtraining.
Functional Fitness
Functional fitness focuses on exercises that train the body for daily activities and sports movements. This approach integrates multiple muscle groups and emphasizes practical strength. The following subsections explore Movement Patterns, Core Stability, and Balance Training, which are essential components of functional fitness.
Movement Patterns
Movement patterns refer to the basic motions our bodies perform on a daily basis. This aspect of functional fitness emphasizes the importance of training movements like squatting, pushing, pulling, and lifting.
The key characteristic is the enhancement of functional strength and injury prevention. Training in these patterns helps athletes perform better in their respective sports. A notable advantage is increased coordination and body awareness. However, individuals must be cautious about form to prevent any risk of injury.
Core Stability
Core stability focuses on strengthening the muscles of the abdomen, lower back, and pelvis. It plays a crucial role in overall body strength and balance.
The key feature of core stability is its impact on posture and injury prevention. Strong core muscles are essential for athletes who engage in high-impact sports. The advantage of training core stability is improved overall performance. A disadvantage may involve overemphasizing core workouts at the expense of other muscle groups, leading to muscle imbalances.
Balance Training
Balance training involves exercises that improve stability and coordination. This training is critical for enhancing body control during dynamic sports activities, such as extreme sports.
A key characteristic of balance training is its focus on stabilizing muscles, which can improve athletic performance. The unique feature lies in its application for injury prevention, especially in sports that require quick change of direction. While balance training is beneficial, it may not yield immediate strength gains, which can lead to frustration for athletes seeking quick results.
Key Exercises for Total Body Engagement
Whole body exercises are central to a balanced fitness routine, especially for those who seek high performance in extreme sports. They not only develop strength and endurance, but also enhance coordination, balance, and flexibility. Engaging multiple muscle groups simultaneously, these exercises foster an efficient workout experience, enabling athletes to maximize their training sessions while minimizing time commitment. Each of the key exercises outlined below presents unique benefits, requiring focus on proper form to avoid injury and enhance effectiveness.
Burpees
Burpees are a cornerstone in whole body workouts. This dynamic exercise combines a squat, push-up, and jump, engaging the legs, arms, and core. The full-body engagement of burpees elevates the heart rate, making them excellent for conditioning and endurance. Moreover, they help build explosive strength, which is vital for athletes in sports demanding sudden bursts of power.
When incorporating burpees into a routine, focus on maintaining proper form throughout the movement. Start in a standing position, descend into a squat, kick back into a push-up position, return to the squat, and jump high. Variations can increase the intensity, such as adding a tuck jump at the end or performing push-ups on an elevated surface.
Squat to Press
The squat to press, often executed with a barbell or dumbbells, fuses lower body strength with upper body power. This exercise effectively targets quadriceps, hamstrings, glutes, shoulders, and triceps. Athletes benefit from improved strength combined with a functional movement pattern that mirrors various athletic actions.
To perform a squat to press, begin standing with weights at shoulder level. Lower your body into a squat while keeping the weights steady. As you rise from the squat, press the weights overhead. This movement not only builds strength but also enhances stability and coordination, critical for athletes facing unpredictable environments in their sports.
Kettlebell Swings
Kettlebell swings are essential for developing posterior chain strength, targeting muscles like the glutes, hamstrings, and lower back. This exercise is particularly valuable for extreme sports enthusiasts, as it promotes explosiveness and power through hip extension, akin to movements in activities such as skiing or mountain biking.
Executing a kettlebell swing involves hinging at the hips, maintaining a flat back, and utilizing momentum to swing the kettlebell from knee height to chest level. Focus on a strong hip drive and ensure arms remain relaxed. Regulating swings can improve cardiovascular fitness, enhancing stamina needed for prolonged physical activity during extreme sports.
Push-Ups
Push-ups are a classic exercise that emphasizes upper body strength, particularly the chest, shoulders, and triceps. Furthermore, they engage the core, activating stabilizing muscles essential for balance and control. This exercise can be adapted to any fitness level by modifying hand positions or elevating feet.
A well-executed push-up requires a straight body line from head to heels, with elbows close to the sides. Incorporating variations such as decline or diamond push-ups can target different muscle groups while increasing intensity. Regular practice aids in building muscle endurance necessary for various athletic activities.
Mountain Climbers
Mountain climbers serve as an agile workout that combines cardio with core strengthening. Engaging multiple joints and large muscle groups, they simulate running in a plank position. This promotes cardiovascular fitness while developing agility and coordination, crucial for response time in sports.
To perform mountain climbers, begin in a plank position with shoulders over wrists. Alternate bringing knees toward the chest at a rapid pace, ensuring to keep the core engaged and back straight. This exercise also aids in improving foot speed, which can be beneficial in sports that require quick changes in direction or pace.
Overall, focusing on these key exercises can elevate fitness levels significantly. Proper implementation and consistency are key to reaping the benefits while also achieving enhanced performance in extreme sports.
"Effective whole body exercises not only shape the body but also sculpt athletic ability, allowing enthusiasts to pursue their passions with increased vigor."
Designing an Effective Whole Body Workout Routine
Creating a well-structured whole body workout routine is crucial for maximizing benefits while minimizing the risk of injury. An effective routine should not only engage multiple muscle groups but also fit into the lifestyle and goals of the individual. Both seasoned athletes and beginners need to have a clear plan that considers their unique fitness levels and objectives.
Frequency and Duration
Determining the frequency and duration of workouts is an essential factor in designing an effective routine. The most common recommendation for whole body workouts is to aim for at least three sessions per week. This allows for sufficient recovery and adaptation while engaging the entire body effectively. A balanced approach ensures that no single body part is overworked. Including recovery days is equally important, as it is during this time that muscles repair and grow stronger.
The duration of each session can greatly affect results. Aiming for 45 to 60 minutes per workout is ideal for maximizing efficiency. This timeframe should include warm-up, main exercises, and cooldown periods.
"Striking the right balance between workout frequency and duration can significantly impact overall fitness results."
For those involved in extreme sports, it may be necessary to adjust this based on specific training needs and goals. Listening to the body is a key component in finding suitable frequency and duration.
Balancing Exercise Types
When designing a whole body workout routine, it is important to balance different types of exercises. Incorporating a mix of resistance training, cardiovascular workouts, and functional fitness ensures comprehensive strength and endurance development.
- Resistance Training: This includes bodyweight exercises like squats and push-ups, free weights like dumbbells, and resistance bands. Focusing on different muscle groups can help to develop strength.
- Cardiovascular Workouts: Activities like high-intensity interval training (HIIT) or steady-state cardio improve heart and lung capacity. These workouts help maintain a healthy cardiovascular system, which is essential for all athletes.
- Functional Fitness: These exercises mimic real-life movements, enhancing skills needed for sports and daily activities. This can include agility drills or balance training that develops core stability.
Incorporating a variety of these exercise types prevents boredom and promotes motivation. It also reduces the risk of overuse injuries, a common concern for those engaged in rigorous physical activities. Ultimately, a balanced approach caters to the multi-dimensional nature of fitness, ensuring that every aspect of physical performance is appropriately challenged.
Safety Considerations and Common Mistakes
When it comes to whole body exercises, ensuring safety is paramount. Engaging in intense physical activity without proper precautions can lead to injuries that may hinder performance or even cause long-term damage. Understanding safety considerations not only protects the body but also allows individuals to maximize the benefits of their workouts. This section explores key elements, benefits, and common mistakes that individuals should be aware of while performing whole body exercises.
Understanding Personal Limits
Every individual has different fitness levels and experiences. Recognizing where you stand in terms of strength, endurance, and flexibility is crucial. Pushing beyond personal limits can lead to injuries such as strains, sprains, or worse. Here are some points to understand your limits:
- Assess Current Fitness Level: Before starting any new workout routine, evaluate your current capabilities. Are you a beginner or a seasoned athlete? Understanding this will guide how you structure your workouts.
- Listen to Your Body: Pay close attention to your body's signals. Pain is a crucial indicator. If something feels wrong, it probably is. Do not ignore these signs.
- Incremental Progress: Gradually increase the intensity or duration of your workouts. A common rookie mistake is attempting too much too fast, leading to overtraining.
Proper Technique and Form
Correct form and technique are vital components of effective training. Performing exercises with improper form not only reduces effectiveness but significantly raises the risk of injury. Here are recommendations to maintain proper technique:
- Educate Yourself: Whether it’s through videos, personal trainers, or classes, it’s essential to learn the right postures for each exercise.
- Use Mirrors or Get Feedback: If possible, perform exercises in front of a mirror or seek feedback from a more experienced individual. This practice helps in spotting deviations in your form.
- Focus on Stability: Core stability is essential in maintaining proper form. Engage your core muscles to support your body during movement.
"Injuries often arise from poor form and lack of personal awareness. Prioritizing safety ensures a sustainable workout routine."
- Warm-Up and Cool Down: Always dedicate time to warming up before beginning any intense exercise and cooling down afterward. This practice helps in preparing the body for exertion and aids in recovery.
- Modify as Necessary: Exercises can often be adjusted to suit personal capability. Don’t hesitate to modify movements if they feel uncomfortable or too challenging.
By understanding personal limitations and emphasizing proper technique, athletes are more likely to enjoy a productive and safe workout experience. Avoiding common mistakes allows for consistent progress without the setback of injury.
Integration with Extreme Sports Training
The incorporation of whole body exercises into extreme sports training presents several benefits, making it a vital aspect of fitness regimens for athletes involved in high-intensity activities. Extreme sports such as rock climbing, surfing, and snowboarding demand not only physical strength but also coordination, balance, and agility. Whole body workouts address these demands effectively by engaging multiple muscle groups simultaneously, enhancing overall functional fitness.
Complementing Specific Sports
Whole body exercises can be tailored to complement the specific requirements of various extreme sports. For instance, a snowboarder can benefit from exercises that focus on leg strength, core stability, and dynamic balance. Squats and kettlebell swings contribute to lower body strength and explosive power, crucial for rapid movements on the snow. Similarly, rock climbers can enhance grip strength and upper body endurance through push-ups and resistance band exercises. By aligning workouts with the skills needed in their respective sports, athletes can experience improved performance and reduced risk of injury.
Utilizing Whole Body Exercises for Skill Development
Whole body workouts not only enhance strength but also foster skill improvement in extreme sports. By engaging the core and working on joint mobility, athletes can develop better control and precision in their movements. For example, the burpee exercise integrates cardiovascular endurance and strength in one movement, mimicking the quick transitions often required in sports like parkour or mountain biking.
Furthermore, integrating exercises like mountain climbers and squat to press promotes agility and coordination, vital for athletes needing to navigate complex environments. This dynamic combination leads to improved reaction times and muscle memory, allowing athletes to execute maneuvers more efficiently.
Whole body exercises provide a solid foundation for athletes by improving essential physical attributes necessary for extreme sports, ensuring they can push their limits safely.
Case Studies: Success Stories
The exploration of whole body exercises is further enriched by examining real-life success stories that illuminate their impact. These case studies serve as practical examples of how individuals have integrated whole body workouts into their training routines and the results achieved. By analyzing these experiences, readers can gain insights into effective application, customization, and motivation for their fitness journeys.
Real-life Applications in Sports
Real-life applications of whole body exercises within various sports demonstrate their versatility and effectiveness. Athletes frequently face different challenges that require not only strength but also balance and coordination. The successful incorporation of whole body exercises has proven to enhance athletic performance across numerous disciplines.
For instance, professional snowboarders have reported significant improvements in their agility and balance after adopting a regimen that prioritizes whole body engagement through exercises like kettlebell swings and squats. These workouts focus on engaging multiple muscle groups simultaneously, allowing athletes to replicate the physical demands experienced during their sport. This direct correlation between specific whole body workouts and performance enhancement underscores their importance.
In addition, endurance runners have benefited from integrating resistance training into their routines. Movements such as push-ups and squat to press have allowed them to develop greater core strength and stability. This stability translates into better posture and form during long races, reducing the risk of injury. These examples highlight how tailored whole body exercise regimens can lead to specific, impactful results in high-performance sports settings.
Analysis of Training Regimens
An analysis of successful training regimens of various athletes highlights how personalized approaches to whole body exercises yield positive outcomes. Each athlete may face unique physical circumstances and goals, making individualized plans crucial. Through these case studies, common trends and strategies emerge that can inform athletes at different levels.
Coaches often emphasize the importance of variation in a training regimen. Athletes, regardless of skill levels, benefit from alternating between various forms of whole-body workouts. This approach prevents workout monotony and promotes comprehensive muscle development. As seen in the training plans of elite athletes, an effective whole body workout routine may include a blend of resistance training along with high-intensity interval training (HIIT). Combining these modalities helps enhance endurance while also promoting strength.
Furthermore, tracking progress through metrics such as strength gains, endurance improvements, and fast recovery times provides valuable feedback for athletes. Adjusting routines based on these assessments is key to continuous improvement.
Through the examination of these case studies, it becomes evident that whole body exercises are not just beneficial but essential for achieving peak performance in extreme sports and athletic activities. The practical implications drawn from these success stories only reinforce the significance of engaging in a well-structured whole body exercise routine.
