A Full Body Workout in Two Exercises

There are two exercises that give you complete body workout. If you don't have the time or the inclination to speed long hours at the gym, these exercises are great for training multiple muscle groups at once. They can build muscle fast and get you in great shape, but be aware they are intense and not for the novice weight trainer.

NOTE: If these exercises are too much, you can alway only do parts of them or work your way up to them. Use light weights and go very slowly to start with.

Step 1: Power clean and shoulder press.

This is an intense workout. It requires you to lift up a bar or barbells and thrust them into the air. Then you must push the bar into the air in a shoulder press.

Step 2: This activity can be done with or without a weight vest.

First start with a standard burpee push up. Then, jump into the air and perform a pull up/chin up or muscle up.

This is an advanced exercise. Although, it doesn't use weights it in nonetheless intense and thorough.  In penal systems all over the world, prisoners use just this exercise to get ripped.

Once you've mastered this exercise, you can increase it's effectiveness by using a weight vest.