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.

High Knees Chop

The High Knees Chop is a dynamic exercise that combines cardio and strength, raising your heart rate while simultaneously strengthening your core and lower body. This exercise is unique because it combines the benefits of high knees with the powerful chopping movement, resulting in a full-body worko

High-Intensity Training

High-Intensity Training (HIT) is a training method involving short, very intense exercises followed by short rest periods. This method is ideal for quickly burning fat and improving your fitness. Execution: Begin with a 5–10-minute warm-up to warm up your muscles. Choose an exercise such as sp

Hockey

Introduction: The Hockey exercise is a dynamic movement that helps improve your coordination, speed, and strength. It is a popular exercise among hockey players, but also a great addition to the routine of any athlete who wants to improve their sports performance. Execution: 1. Begin in a slightly

Hollow Rocks

The Hollow Rock is an effective exercise that improves core stability and strength. This exercise is unique because it trains not only your abdominal muscles but also the deeper muscles that help stabilize your entire body during other activities. Execution Lie on your back with your arms exte

Judo

Introduction: Judo is not only a martial art, but also an excellent way to improve your physical fitness. This exercise helps you develop balance, strength, and flexibility while also working on your self-defense techniques. Execution: 1. Begin with a proper warm-up to prepare your muscles and prev

Jump Rope

Introduction: Jumping rope is a dynamic and fun way to improve your cardiovascular health while training multiple muscle groups. It is an efficient, versatile workout you can do anywhere with just a jump rope. Execution: Start with the right jump rope, which should reach your armpits when you stand

Jumping Jack

The jumping jack is a dynamic exercise that helps raise your heart rate and train multiple muscle groups simultaneously. It is an excellent exercise for improving your endurance and coordination. Execution: Start with your feet together and your arms at your sides. Jump up and simultaneously s

Jumping Jacks

Jumping jacks are a dynamic, full-body cardio exercise that helps improve your endurance and burn calories. This exercise is unique because it improves both your strength and flexibility through natural body movements. Execution Start with your feet together and your arms at your sides. Jump u

Karate

Looking for an exercise that improves both your fitness and your coordination and speed? Karate is not only a martial art but also an excellent way to stay fit. It combines dynamic movements with powerful techniques, giving you a full-body workout. Execution: Begin in a basic karate stance with

Kettlebell Swing

The Kettlebell Swing is a dynamic exercise that combines strength, flexibility, and endurance. It is a fantastic way to train your entire body, with a focus on the posterior chain, including your hamstrings, glutes, and back. Execution Start with your feet shoulder-width apart and the kettlebell

Kickboxing

Introduction: Kickboxing is a dynamic combination of boxing and martial arts that helps improve both your fitness and strength. It is an excellent cardio exercise that can also enhance your coordination and flexibility. In addition, it is an effective way to reduce stress and build confidence. Exec

Knee Lift + Overhead Pull

The Knee Lift + Overhead Pull is a dynamic exercise that challenges both your lower and upper body. By incorporating this combination exercise into your routine, you work not only on your muscular strength but also on your coordination and balance. Execution Begin standing with your feet hip-wid

Lunge Overhead Reach

Introduction: The Lunge Overhead Reach is a dynamic exercise that challenges both your lower and upper body. This exercise combines a traditional lunge with an overhead reach, helping improve balance, flexibility, and strength in your arms, legs, and core. Execution: Begin in a standing positi

Man Makers

If you're looking for a challenging full-body workout that improves both strength and endurance, man makers are the perfect exercise for you. This dynamic movement combines multiple exercises into one fluid sequence, raising your heart rate while training nearly every muscle in your body. Execution

Mountain Climber

The Mountain Climber is a dynamic exercise that improves both your cardiovascular endurance and muscular strength. It is a versatile movement you can perform anywhere without requiring any additional equipment. Execution: Begin in a plank position with your hands firmly on the floor, directly un

Mountain Climber

The Climber, also known as the 'Mountain Climber', is a dynamic exercise that improves both your cardiovascular endurance and muscle strength. It simulates climbing a mountain, but from the comfort of your own home or gym. Execution: Begin in a plank position with your hands firmly on the floor,

Mountain Climber

The Mountain Climber is a dynamic exercise that helps improve your fitness while training multiple muscle groups. It is an excellent exercise for both strength and cardio, and the great thing is that you can do it almost anywhere without any equipment. Execution Begin in a plank position with yo

Personal Training

Personal Training is a tailored fitness experience focused on your unique goals and needs. It gives you the opportunity to work under the guidance of a professional trainer on your strength, endurance, and overall fitness. The personal attention helps ensure that your technique is perfect and that y

Pilates

Pilates is a form of exercise focused on strengthening your core muscles, improving your posture, and increasing your flexibility. What makes Pilates unique is that it trains not only your body but also engages your mind and breathing with every movement. Execution Start by finding a comfortable

Plank Jack

The Plank Jack is a dynamic variation of the traditional plank that not only strengthens your core but also raises your heart rate. This exercise combines the stability of a plank with the cardio intensity of jumping jacks, making it an excellent addition to any workout. Execution Begin in a sta

Plank Jacks

Introduction: Plank jacks are a dynamic variation of the traditional plank exercise. They combine the stability of a plank with the cardiovascular intensity of jumping jacks, creating a challenging full-body workout. Execution: Begin in a standard plank position with your hands directly under your

Plank Thruster

The Plank Thruster is a dynamic exercise that combines strength, endurance, and coordination. This exercise is unique because it challenges both your core stability and cardiovascular system, making it an excellent addition to any workout routine. Execution Start in a plank position with your ha

Recumbent Elliptical Cross Trainer

Introduction: The Recumbent Elliptical Cross Trainer is a unique combination of a recumbent bike and an elliptical trainer. It provides a low-impact cardio workout that is ideal for people of all fitness levels, especially if you have knee or back problems. This exercise strengthens your heart and l

Rider

The Rider is a dynamic exercise that improves both your strength and endurance. It is a versatile movement that you can perform on a fitness machine or with a resistance band. Execution: Start with your feet hip-width apart and your knees slightly bent. Hold the machine handle or resistance ba