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.

Row Ergometer

The row ergometer is an effective cardiovascular exercise that not only improves your endurance but also trains multiple muscle groups simultaneously. It simulates the movement of rowing on water and provides a full-body workout that builds both strength and fitness. Execution Secure your feet f

Scissors

Introduction: Scissors is a dynamic core exercise that helps strengthen your abdominal muscles and improve your stability. This exercise is unique because it targets both the upper and lower abdominals while also challenging your hip flexors and deep abdominal muscles. Execution: 1. Lie on your bac

Seal Jacks

Introduction: Seal jacks are a dynamic exercise similar to traditional jumping jacks, but with a focus on opening and closing the arms in front of your chest. This exercise is excellent for improving your coordination and raising your heart rate. Execution: Start with your feet together and your ar

Seated Upper Body and Glute Stretch

The Seated Upper Body and Glute Stretch is a simple but effective exercise that focuses on stretching your upper body and glute muscles. This stretch is ideal after an intense workout or as a gentle start to your day to reduce muscle stiffness and improve your flexibility. Execution Find a comfo

Side Plank

The side plank is an effective exercise for improving core stability and strengthening the oblique muscles. This exercise also helps improve balance and posture. Execution Lie on your side with your legs extended and your feet stacked. Support yourself on your forearm with your elbow direc

Single-Leg Deadlift to Row

The Single-Leg Deadlift to Row is a dynamic exercise that combines balance, strength, and coordination. This exercise focuses on strengthening your lower body while also engaging your back and core. The unique benefit of this exercise is that it not only strengthens your muscles but also improves yo

Ski Jacks

Ski Jacks are a dynamic and energetic exercise that helps improve your cardiovascular fitness while training multiple muscle groups at the same time. This exercise is unique because it combines the intensity of jumping with the coordination of the arms and legs, creating a full-body workout. Instru

Slow Burpees

Slow burpees are a variation of the traditional burpee in which you perform the movements more slowly and with greater control. This approach helps improve your stability, strength, and coordination while still providing a full-body workout. Execution Begin in a standing position with your feet

Snatch

The snatch is a dynamic weightlifting exercise that provides a full-body workout. It is a technically complex movement that requires explosive strength, mobility, and coordination, and it is unique in its ability to engage so many muscle groups simultaneously. Execution: Begin with the barbell

Soccer

This exercise combines the dynamics of soccer with fitness, allowing you to work not only on your fitness but also on your coordination and ball skills. It is a fun and interactive way to stay fit that you can perform both outdoors on the field and indoors at the gym. Execution: Begin with a war

Spider Plank

Introduction: The Spider Plank is a dynamic variation of the traditional plank that not only improves your core stability but also increases the flexibility and strength of your hips. This exercise incorporates leg movement, making it a challenging addition to your core routine. Execution: Begin in

Spider-Man Push-Up

The Spider-Man push-up is a dynamic variation of the classic push-up that strengthens not only your upper body but also improves your core strength and flexibility. This exercise simulates the movement of a spider, bringing one knee toward your elbow during each push-up. Execution Begin in a s

Spinning

Spinning is a variation of RPM, but it is not by Les Mills

Squash

Introduction: The squash exercise is a dynamic movement that helps improve your explosiveness and speed. It simulates the rapid changes of direction and sprints characteristic of squash, a racket sport. This exercise offers a unique combination of cardiovascular training and muscle strengthening. E

Squat + Boxing

The combination of squats and boxing is a dynamic and powerful exercise that improves both your strength and cardiovascular health. This unique mix not only provides an intense lower-body workout but also improves your coordination, speed, and endurance. Execution Begin in a standing position wi

Squat + Overhead Boxing

The Squat + Overhead Boxing is a dynamic compound exercise that improves strength, endurance, and coordination. This exercise combines the powerful movement of a squat with the speed and precision of shadowboxing, providing a full-body workout with a focus on both the lower and upper body. Executio

Squat Punch With Dumbbells

The Dumbbell Squat Punch is a dynamic exercise that combines strength training with cardio, allowing you not only to build muscle but also to improve your endurance. This exercise adds a new dimension to the traditional squat by incorporating a boxing movement, creating a full-body workout. Executi

Squat to Overhead Press

The Squat to Overhead Press combines two powerful movements in one fluid exercise. It is an excellent way to engage multiple muscle groups simultaneously while also improving your coordination and balance. Execution Begin with your feet shoulder-width apart and hold a pair of dumbbells at should

Star Jump

The Star Jump is a dynamic, full-body exercise that helps improve cardiovascular fitness while training multiple muscle groups at the same time. This exercise is unique because it builds both strength and endurance, while also providing a fun variation to your regular fitness routine. Execution

Star Jumps

Introduction: Star Jumps are a dynamic and energetic exercise that helps improve cardiovascular fitness while training multiple muscle groups. This exercise is ideal for a quick, intense workout and can be performed anywhere without any special equipment. Execution: Start with your feet together an

Star Jumps - Jumping Jacks

Introduction: Star jumps, also known as jumping jacks, are a dynamic, full-body cardio exercise that helps improve your endurance and burn calories. This exercise is ideal for a quick workout and requires no equipment. Execution: Begin with your feet together and your arms at your sides. Jump up, s

Step Dribbling

Step dribbling is a dynamic cardio exercise that not only raises your heart rate, but also improves your coordination and balance. This exercise combines the benefits of stair climbing with the intensity of fast footwork, making it an excellent addition to your cardio or HIIT routine. Execution

Swimming

Swimming is a full-body workout that improves both your strength and endurance. It is a unique exercise because it minimizes impact on your joints while engaging almost every muscle group in your body. To begin swimming, find a pool that is long enough to swim laps. Start with a warm-up by swimming

Taekwondo

Looking for a dynamic workout that challenges both your body and mind? Taekwondo is a Korean martial art that helps you develop strength, speed, balance, and flexibility. Combining self-defense techniques with cardio, it offers a unique workout that is both fun and effective. Execution Begin wit