Full-Body Training: Exercises for the Whole Body

Explore 83 full-body exercises using bodyweight, dumbbells, barbells, and cables, with practical guidance on technique and equipment.

Full-body training brings movements for several major muscle groups together in one session. This category includes bodyweight exercises, dumbbells, barbells, cables, and other gym equipment.

What is full-body training?

A full-body session can combine exercises for the legs, back, chest, shoulders, and core. The 83 exercises in this category vary in technique, loading, and equipment, from squats and rowing movements to barbell and kettlebell exercises. Select variations that suit your experience and the equipment available.

Practical training guidance

Warm up with controlled, relevant movements and practise unfamiliar exercises with a light load. Keep a stable trunk, use a comfortable range of motion, and increase resistance only when your technique remains consistent. Stop if you feel sharp pain and seek guidance from a qualified trainer when needed.

Air Punches March

Air Punches March is a dynamic exercise that combines cardio with muscle strengthening. This exercise is unique because it raises your heart rate while simultaneously working on the muscle strength in your arms and shoulders. It is a perfect exercise when you have little time and want to do a full w

Athletics

Introduction: This athletics exercise is designed to improve your speed, strength, and endurance. It is a combination of running, jumping, and throwing techniques that will enhance your overall athletic performance. Execution: 1. Begin with a warm-up of light jogging to warm up your muscles. 2. The

Badminton

Badminton is not only a fun sport but also a great way to stay fit. It combines cardio with agility, balance, and strategy, giving you a full-body workout while you enjoy a dynamic game. Execution Begin with a light warm-up to warm up your muscles and raise your heart rate. This can include jo

Barbell Deadlift

The Barbell Deadlift is a powerful compound exercise that engages multiple muscle groups simultaneously. It is an essential movement for building strength and muscle mass and improving your overall physical performance. Execution Place the barbell on the floor in front of your feet. Stand with

Barbell Overhead Squat

The Barbell Overhead Squat is a challenging exercise that tests not only your strength, but also your mobility and stability. It is a fantastic way to engage multiple muscle groups simultaneously while also working on your coordination and balance. Execution Begin by placing the barbell on a squ

Barbell Power Clean

The Barbell Power Clean is a dynamic compound exercise that improves not only your strength and explosiveness, but also your coordination and athletic ability. This exercise is unique because it engages multiple muscle groups simultaneously and helps you perform better in everyday life. Execution

Barbell Split Clean

The Barbell Split Clean is a dynamic exercise that combines strength, speed, and coordination. This variation of the traditional clean adds a unique twist through the split position, so you not only train your muscles but also work on your balance and flexibility. Execution Begin with the barbel

Barbell Split Jerk

The Barbell Split Jerk is a dynamic exercise that improves not only your strength, but also your explosiveness and coordination. This exercise is unique because it combines a powerful drive with a split landing position, contributing to improved athletic performance. Execution Begin with the bar

Basic Toe Touch

The Basic Toe Touch is a simple yet effective exercise that focuses on improving your flexibility and strengthening your abdominal muscles. This exercise is ideal for beginners, as well as advanced exercisers who want to strengthen their core. Execution Begin in a standing position with your fee

Basketball

The Basketball exercise is a dynamic movement that helps improve your coordination, speed, and agility. It simulates the movements of a basketball player, making it a fun and athletic way to stay fit. Execution: Start with your knees slightly bent and your feet shoulder-width apart. Hold a (fa

Bear Crawl

The Bear Crawl is a dynamic full-body exercise that improves strength, endurance, and coordination. It simulates the way a bear moves across the ground, creating a unique combination of strength training and cardio. Execution: Start on your hands and feet with your knees just above the ground.

Body Extensions

Looking to add an exercise to your routine that improves both your strength and flexibility? Body Extensions are a fantastic choice. This exercise not only helps build muscle strength but also improves your posture and flexibility, making it an excellent addition to any fitness routine. Execution

Body Rotation

The Body Rotation is a simple but effective exercise that focuses on improving your core stability and flexibility. This exercise not only helps strengthen your abdominal muscles but also improves the mobility of your spine. Execution Begin in a standing position with your feet shoulder-width ap

Body Throw

The Body Throw is a dynamic exercise that helps you develop strength, speed, and explosiveness. This exercise simulates throwing a heavy object without actually throwing anything. It is a unique way to train your entire body, with a focus on the core and lower-body muscles. Execution Begin in a

BodyPump

Introduction: BodyPump is a group fitness program that uses light to moderate weights with high repetitions to provide a full-body workout. It is a form of resistance training focused on muscular endurance and strength. The unique benefits of BodyPump include training your entire body in a short tim

Boxing

Introduction: Boxing is a dynamic cardio exercise that not only improves your fitness but also your coordination, speed, and strength. It is a full-body workout that is both physically and mentally challenging and helps reduce stress. Execution: Begin with your feet shoulder-width apart and your kn

Boxing + Front Kick

The combination of boxing and a front kick is a dynamic and powerful exercise that challenges both your endurance and strength. This exercise combines the explosive power of your arms with the flexibility and strength of your legs, making it an excellent full-body workout. Execution Begin in a s

Breaststroke Swimming

Breaststroke is a classic swimming stroke known for its smooth, wave-like movements. This style is unique because it provides a full-body workout while also having low impact on your joints. It is ideal for all ages and levels. Execution Begin in the water with your body extended and your arms i

Burn

Introduction: The 'Burn' exercise is an intensive workout focused on burning calories and strengthening your muscles. This exercise combines cardio with strength training, allowing you to see a lot of results in a short time. Execution: Start with a 5-minute warm-up to warm up your muscles. Then co

Burpee

The burpee is a variation of the squat that includes a push-up and a jump. When performing burpees, you train your legs, arms, chest, back, and abdominal muscles. It is almost a full-body workout, and the best part is that the only equipment you need to perform this exercise is something you always

Burpee

The burpee is a dynamic, full-body exercise that improves your strength, endurance, and explosiveness. It combines a squat, push-up, and jump in one fluid movement, making it an efficient workout for both fat burning and muscle building. Execution Begin in a standing position with your feet shou

Burpee

If you're looking for an all-in-one exercise that improves both your endurance and strength, the burpee is the perfect choice for you. This dynamic movement combines a squat, plank, push-up, and a jump in one fluid sequence, making it an efficient way to train your whole body. Execution Begin

Burpee

The burpee is a dynamic, full-body exercise that improves your strength, endurance, and explosiveness. It combines a squat, push-up, and jump in one fluid movement, making it an efficient workout for people with little time. Execution Begin in a standing position with your feet shoulder-width ap