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.

Burpee Push-Ups

The Burpee Push-Up is a dynamic exercise that combines cardiovascular fitness with strength training. This exercise is unique because it helps you develop both endurance and muscular strength in a single movement. Execution Begin in a standing position with your feet shoulder-width apart. Bend

Burpee Squat

The Burpee Squat is a dynamic exercise that combines strength, endurance, and coordination. This exercise is unique because it contains both cardiovascular and muscle-strengthening elements, allowing you to get a full workout in a short time. Execution Begin in a standing position with your feet

Burpee With Dumbbells

The Dumbbell Burpee is a dynamic exercise that combines strength, endurance, and explosiveness. Adding weights increases the challenge and intensifies the impact on your muscles. Execution Start with a dumbbell in each hand and stand upright with your feet shoulder-width apart. Bend your knees

Burpees

Introduction: Burpees are an intense full-body exercise that helps you build strength and endurance. This exercise combines a squat, a plank, and a jump in one fluid movement, making it an excellent choice for a quick and effective workout. Execution: Follow these steps to perform a burpee correctl

Butt Kick Arm Raises

The Butt Kick Arm Raises exercise is a dynamic movement that challenges both your lower and upper body. This exercise combines the benefits of cardio with strength training, raising your heart rate while simultaneously working on muscle building and strengthening. Execution Begin in a standing p

Butt Kick With Row

The Butt Kick with Row combines a dynamic leg movement with a powerful rowing movement, training both your lower and upper body. This exercise is unique because it blends cardio with strength training, providing an efficient and effective workout. Execution Begin in a standing position with your

Cable Twisting Pull

The Cable Twisting Pull is a dynamic exercise that focuses on strengthening your core and improving your rotational ability. This exercise offers a unique combination of strength and flexibility, helping you become stronger while also improving your posture and balance. Execution Set the cable m

Clean

The clean is a dynamic compound exercise that requires a combination of strength and technique. This exercise is unique because it activates your entire body and particularly improves explosive strength, which is essential for many sports. Execution: Begin with the barbell on the floor, just in

Clean & Jerk

The Clean & Jerk is a dynamic compound exercise commonly used in weightlifting and CrossFit. This exercise combines a powerful pull from the floor (the clean) with an explosive overhead lift (the jerk), resulting in a full-body workout that requires both strength and coordination. Execution Begi

Cocoon

The cocoon exercise is an effective way to strengthen your core while also improving your flexibility. This exercise combines the benefits of a crunch with a leg raise, giving your abdominal muscles a double impact. Execution Lie on your back on a comfortable surface, with your arms extended beh

Copenhagen Plank

Introduction: The Copenhagen Plank is a dynamic exercise that focuses on strengthening the obliques and adductors. This exercise offers a unique challenge because it not only improves your core stability but also promotes lower-body strength and coordination. Execution: Begin by placing your top le

Criss Cross Jack

The Criss Cross Jack is a dynamic exercise that combines cardio and muscle training. It is a variation of the traditional jumping jack, but adds a crisscross movement that challenges both your coordination and endurance. This exercise is ideal for burning calories while simultaneously working on ton

Criss Cross Jump

The Criss Cross Jump is a dynamic cardio exercise that not only raises your heart rate but also trains multiple muscle groups at the same time. This exercise is unique because it combines coordination, speed, and strength, allowing you to have an effective workout in a short time. Execution Begi

Cross Jump Rotation

The Cross Jump Rotation is a dynamic exercise that helps improve your coordination and balance while also working on your cardiovascular fitness. This exercise combines the benefits of jumping with a rotational movement, making it an excellent choice for a full-body workout. Execution Begin in a

Downward Dog to Child’s Pose

The combination of Downward Dog and Child’s Pose is a soothing yet effective way to stretch and strengthen your body. This exercise helps improve flexibility in your shoulders, hamstrings, and calves while also providing relaxation and reducing stress. Execution Begin in a high plank position wi

Dumbbell Burpee

The Dumbbell Burpee is a dynamic exercise that combines strength, endurance, and explosiveness. Adding dumbbells to the traditional burpee increases the intensity and challenge, leading to improved muscular strength and cardiovascular fitness. Execution Begin standing with your feet shoulder-wid

Dumbbell Crawl

The Dumbbell Crawl is a dynamic exercise that not only builds strength but also improves coordination and stability. By combining movement and lifting, it offers a unique challenge that engages both your upper and lower body. Execution Start in a push-up position with a dumbbell in each hand.

Dumbbell Hang Power Clean

The Dumbbell Hang Power Clean is a dynamic exercise that combines strength, speed, and coordination. This exercise is unique because it engages multiple muscle groups simultaneously and improves explosive power, which is essential for many sports and daily activities. Execution Begin by holding

Dumbbell Iron Cross

The Dumbbell Iron Cross is a dynamic exercise that combines strength and stability, training both your upper body and core. This exercise is unique because it combines a front raise and a lateral raise, providing a comprehensive workout for several muscle groups. Execution Begin standing in a ne

Dumbbell Sprawls

Dumbbell sprawls are a dynamic exercise that combines cardio with strength training. This exercise is unique because it not only raises your heart rate but also trains multiple muscle groups simultaneously, allowing you to get a full workout in a short amount of time. Instructions Begin with a d

Extended Side Angle Yoga Pose

The Extended Side Angle Yoga Pose is a dynamic posture that combines flexibility, strength, and balance. This exercise opens the hips, stretches the sides of the body, and improves stability throughout the body. Execution Begin in a standing position with your feet approximately one leg-length a

Fast Front Crawl

Want to take your swimming performance to the next level? Then the Fast Front Crawl exercise is for you. This exercise not only helps you swim faster, but also improves your endurance and technique. Execution Start in the water with your body extended and your arms stretched out in front of you.

Futsal

Introduction: Futsal is not only a fun team sport but also a great way to stay fit. The fast pace and small playing area keep you constantly moving, contributing to both your cardiovascular fitness and muscle strength. Execution: 1. Begin with a proper warm-up to warm up your muscles and prevent in

Half Burpees

The Half Burpee is a dynamic exercise that helps improve your fitness and train multiple muscle groups simultaneously. It is a less intense variation of the full burpee, but still offers excellent benefits for your speed, strength, and endurance. Execution Start in a standing position with your