5 Simple Exercises for a Full-Body Workout

by Nicole Abigail
5 Simple Exercises for a Full-Body Workout

Full-body workouts are great for providing an effective exercise routine which can be completed in a shorter time period. To create a balanced full-body workout plan, exercise selection should focus on all major muscle groups. Here are 5 exercises which can target each muscle group:

Lower Body

  • Squat: An effective exercise which targets your glutes, quads and hamstrings.
  • Lunge: An effective unilateral (single-limb) exercise, targeting your glutes, quads and hamstrings.
  • Step-Ups: An effective exercise which mimics climbing stairs, targeting your quads and glutes.

Upper Body

  • Pushup: An effective exercise which targets your chest, shoulders and triceps.
  • Bent-Over Row: An effective exercise which targets your lats, rear deltoids, and biceps.


  • Plank: An effective exercise which targets your core muscles and stabilizers.

The exercises listed above can be spread out throughout the week, allowing ample time for muscle recovery. Be sure to adjust the parameters of each exercise based on your fitness level. For example, if you are a beginner, start with bodyweight and reduce the repetition range. As you become more advanced, increase the load and repetition range, and add more sets.

Remember that exercise selection is only one part of the equation. Nutrition and recovery are equally important and must be taken into consideration when developing a full-body workout routine.

What body parts do full body workouts target?

Full body workouts usually target the major muscle groups including chest, back, shoulders, biceps, triceps, abdominals, quadriceps, hamstrings and calves.

What exercises should I include in a full body workout?

1. Squats

2. Push-ups

3. Lunges

4. Pull-ups

5. Burpees

6. Plank

7. Bent-Over Rows

8. Mountain Climbers

9. Glute Bridges

10. Box Jumps

11. Walking Lunges

12. Dumbbell Deadlifts

13. Shoulder Press

14. Tricep Dips

15. Chest Flys

16. Sit-Ups

17. Step-Ups

18. Upright Rows

19. Bicep Curls

20. Kettlebell Swings

What muscle groups should I include in a full body workout?

1. Chest

2. Back

3. Shoulders

4. Biceps

5. Triceps

6. Upper abdominals

7. Lower abdominals

8. Glutes

9. Quads

10. Hamstrings

11. Calves

12. Core (when applicable)

What exercises should I include in my full body workout?

1. Squats

2. Lunges

3. Push ups

4. Pull ups

5. Rows

6. Overhead Press

7. Deadlifts

8. Core Exercises (e.g. Planks, Sit-Ups, Russian Twists)

9. Bicep Curls

10. Tricep Dips

11. Burpees

12. Step-Ups

13. Shoulder Press

14. Reverse Lunges

15. Box Jumps

16. Hammer Curls

17. Upright Rows

18. Lat Pulldowns

19. Kettlebell Swings

20. Glute Bridges

What are the best exercises for a full body workout at home?

1. Pushups

2. Squats

3. Burpees

4. Lunges

5. Glute bridges

6. Plank

7. High knees

8. Arm circles

9. Tricep dips

10. Mountain climbers

11. Jumping jacks

12. Russian twists

13. Bicep curls

14. Side planks

15. Hammer curls

16. Push ups (with one leg raised)

17. Step-ups

18. Bent-over rows

19. Donkey kicks

20. One-leg Romanian deadlifts

What equipment is needed for a full body workout at home?

1. Resistance bands or weights

2. Stability ball

3. Exercise mat

4. Skipping rope

5. Pull-up bar

6. Medicine ball

7. Ab roller

8. Wall-mounted exercise bars

9. Jogging or Running shoes

10. Adjustable weight bench

11. Exercise bike (optional)

12. Foam roller (optional)

What exercises can you do at home for a full body workout?

1. Push-ups

2. Squats

3. Lunges

4. Step-ups

5. Burpees

6. Jumping jacks

7. Planks

8. Mountain climbers

9. High knees

10. Glute bridges

11. Tricep dips

12. Russian twists

13. Shoulder press

14. Bicep curls

15. Leg lifts

16. Upright rows

17. Sit-ups

18. Bent-over rows

19. Arm circles

20. Donkey kicks

What are some good dumbbell exercises for a full body workout at home?

1. Bent Over Rows

2. Chest Press

3. Overhead Shoulder Press

4. Bicep Curls

5. Tricep Extensions

6. Lunges

7. Deadlift

8. Step Ups

9. Squats

10. Russian Twists

11. Single Arm Rows

12. Hamstring Curls

13. Glute Kickbacks

14. Lateral Lunge

15. Upright Rows

16. Renegade Rows

17. One Leg Lifts

18. Alternating Reverse Lunges with Curl

19. Glute Bridges

20. Shoulder Raises

What are the benefits of a dumbbell workout?

1. Improved physical strength: Dumbbells are an effective and versatile way to increase overall strength, since they can be used as part of a targeted strength-training program. Increasing muscle strength can also reduce your risk of injury, as weaker muscles are more prone to aches, pains and strains.

2. Easier joint mobility: Holding and manipulating dumbbells during exercises can help increase joint flexibility and mobility. Being able to move those joints in the full range of motion can reduce stiffness and the aches and pains often associated with aging.

3. Better coordination: When you use dumbbells as part of a workout routine, you have to coordinate and control the weights with every move. Learning and perfecting these motions requires focus, balance and coordination, all of which can help improve your mental and physical well-being.

4. Increased balance: As you progress in your workouts, you will move and work the weights in different planes of motion, increasing the need to remain balanced. This practice and the resulting accomplishments will help build the skill of maintaining balance and stability, which you can take into your everyday movements, including walking and bending.

5. Increased calorie burn: Adding resistance moves to your cardio workout can add intensity, helping you to burn more calories, boost metabolism, and sculpt lean muscles.

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