7 Essential Exercises For Total-Body Fitness

by Nicole Abigail

Having a balanced level of physical fitness is essential for your overall health and wellbeing. To help you reach your full potential, there are 7 basic exercises that are key components of any total-body fitness program. From improving balance and strength to increasing flexibility and endurance, these yoga-inspired exercises will help you become your strongest, healthiest self.

1. Plank

The plank is an isometric exercise that strengthens your core and upper body muscles, as well as your hamstrings. This pose is excellent for increasing strength and stability in the middle of your body, which then helps with movements in other areas.

2. Push-up

Push-ups engage the chest, shoulder, and arm muscles in addition to the spine, which is excellent for improving posture. Push-ups work the upper body and core at the same time, helping you to develop strength and balance.

3. Lunge

Lunges strengthen all the muscles in your legs, from the hips to the ankles. This pose also works your core and helps to improve your balance, making it a terrific addition to any exercise regimen.

4. Squats

Squats are one of the best exercises for total-body strength and balance. Working your core, lower back, hamstrings and quadriceps, this exercise is perfect for increasing your lower body strength and mobility.

5. Mountain Climber

The mountain climber is an effective full-body exercise that works your core, arms, and legs. It requires balance and strength, making it an excellent addition to any fitness routine.

6. Hip Bridge

The hip bridge works your core, hips, and glutes and is an excellent pose for improving stability, balance, and core strength. This pose also helps to open up your hips and lengthen your spine.

7. Yoga Squat

The yoga squat is an ideal pose to build strength in the lower body, while also improving flexibility. By incorporating this pose into your workout, you can stretch and strengthen the hips and thighs, while improving balance and stability.

These 7 total-body exercises are essential for any fitness program. By integrating them into your routine, you can improve strength, balance, and endurance, as well as increase flexibility. With a little bit of practice and dedication, you’ll be able to reap the many benefits of a focused, full-body workout.

What muscles do the 7 essential exercises for total-body fitness work?

1. Squats: glutes, quadriceps, hamstrings, calves

2. Push-Ups: chest, shoulders, triceps

3. Lunges: Glutes, hamstrings, quadriceps

4. Deadlifts: Quadriceps, hamstrings, glutes, core

5. Core Plank: Core (abdominals, lower back, hip flexors)

6. Pull-ups: Latissimus dorsi, biceps, back

7. Bent-Over Rows: Latissimus dorsi, back, biceps, forearms, core

What exercises should I do to achieve total-body fitness?

1. Push-Ups

2. Squats

3. Lunges

4. Burpees

5. Pull-Ups

6. Step-Ups

7. Planks

8. Shoulder Presses

9. Sit-Ups

10. Kettlebell Swings

11. Deadlifts

12. Mountain Climbers

13. Hip Bridges

14. Yoga Squats

15. Jump Rope

What type of equipment do I need to do total-body fitness exercises?

Total-body fitness exercises can be done with a variety of equipment, such as kettlebells, resistance bands, medicine balls, dumbbells, and a mat. Other equipment that could be used include an exercise ball, a power rack, and a pull-up bar. Decide which exercises you want to do, and purchase the necessary equipment.

What type of bodyweight exercises can I do for a total-body workout?

1. Push-Ups

2. Squats

3. Lunges

4. Planks

5. Sit-Ups

6. Burpees

7. Pull-Ups

8. Spider Crawls

9. Jumping Jacks

10. Dips

11. Mountain Climbers

12. Glute Bridges

13. Tricep Dips

14. Reverse Crunches

15. Single Leg Deadlifts

16. Single Leg Balance

17. Side Planks

18. Crunches

19. Squat Jumps

20. Incline Push-Ups

What kind of bodyweight exercises can be done in a small space?

1. Lunges

2. Squats

3. Push ups

4. Mountain climbers

5. Burpees

6. Tricep dips

7. Reverse crunches

8. Glute bridges

9. Leg raises

10. Single leg deadlifts

11. Jumping jacks

12. Plank hold

13. Bicycle crunches

14. Wall sits

15. Step ups

16. Side planks

17. Squat jumps

18. High knees

19. Calf raises

20. Scissor kicks

What exercises can you do without any equipment?

1. Push-ups

2. Squats

3. Lunges

4. Burpees

5. Mountain climbers

6. Step-ups onto a stable chair or stool

7. Wall sits

8. Planking

9. Tricep dips

10. High knees

11. Jumping jacks

12. Walking/jogging in place

13. Leg raises

14. Sit-ups

15. Superman exercise

16. Glute bridges

17. Single leg balance

18. Balance exercises

19. Squat jumps

20. Arm circles

What kind of bodyweight exercises can I do at home?

1. Push-Ups

2. Squats

3. Lunges

4. Plank

5. Burpees

6. Step-Ups

7. Jumping Jacks

8. Tricep Dips

9. Donkey Kicks

10. Mountain Climbers

11. Glute Bridges

12. Jump Squats

13. Sit-Ups

14. Box Jumps

15. Reverse Crunches

16. Crunches

17. Wall Sits

18. Shoulder Taps

19. Hip Bridges

20. Spiderman Push-ups

What kind of equipment do I need for bodyweight exercises at home?

You don’t need any special equipment for bodyweight exercises; all you need is your own bodyweight. However, if you want to add some resistance, you may want to invest in an exercise mat, some resistance bands, and/or some adjustable weights. You can also use items you have at home such as a chair, a floor pillow, or even cans of food for added resistance.

You may also like