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.
Core
- 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.
