Exercises for the Whole Body

Exercises for the Whole Body to Get the Most Bang For Your Buck

Performing the same exercise repeatedly might get dull after a while, but it is also vital to run through a range of exercises as part of your gym regimen in order to achieve any fitness goals. However, these full-body workouts are a good option if you’re short on time and want motions that work several muscle groups at once.

Most of us like to exercise in a way that yields the most benefits in the shortest period of time.

Since they might be becoming stronger, faster, and burning more calories with full-body workouts, it doesn’t make much sense for people to spend all of their time in the gym on single muscle isolation exercises like triceps kickbacks, leg extensions, and biceps curls.

Even though isolation workouts are fantastic for bodybuilders attempting to bulk up significantly, they may not be the most effective or the best option for the average exerciser trying to get in the finest shape possible quickly.


Push ups

Instead of using the sophisticated machines, perform pushups. Push-ups exercise the muscles in your arms, back, chest, core, butt, and even legs. What is the greatest benefit of pushups? They can be performed anyplace.

How to do them: Start in a plank position with your shoulders directly above your hands to perform them. Tighten your thighs, glutes, and abs before bringing your elbows as near to your body as you can while lowering yourself till your chest meets the floor. Repeat by pushing yourself back up into the beginning position.

Adjustments for pushups for beginners:

  • Push ups from your knees: Beginning with your knees on the ground, perform a push-up. Tighten your thighs, glutes, and abs before bringing your elbows as near to your body as you can while lowering yourself till your chest meets the floor. Repeat by pushing yourself back up into the beginning position.
  • Incline push ups: Assume a plank position with your feet on the ground and your hands on an elevated bench, table, or other solid raised surface. From here, push ups can be performed. Locate lower surfaces to do them on as you gain strength.

Box jumps

Box jumps are excellent for developing lower body strength, conditioning, and preparing you for any sport that involves jumping. They also burn a ton of calories and quickly raise your heart rate.

Additionally, who wouldn’t want to seem badass by leaping up on something tall?

How to do them: Place yourself in front of a strong raised surface or box. Straighten your legs after jumping onto the box and landing with both of your feet on top. Restart by jumping back down from the box, immediately jumping back up, and repeating the process.

Jump lunges

Jump lunges are an excellent full-body training exercise since they not only make your legs burn like crazy but also swiftly raise your heart rate and test your ability to balance.

How to do them: With your knees touching or nearly touching the floor, begin in a lunge position. As quickly as you can, jump up forcefully while switching legs such that your front leg is in the front and your back leg is in the back.

Kettlebell swings

Kettlebell swings are popular among exercisers of all levels, including bodybuilders, for one simple reason: they rock. Kettlebell swings are excellent for burning fat as well as developing more power, increasing muscular endurance, boosting anaerobic and aerobic capacity, and more.

How to do them: Holding a kettlebell in between your legs while you stand with your legs hip-width apart The kettlebell should swing just behind your legs before you drive your hips forward and bring it straight over your head. Point the kettlebell straight up or slightly forward while maintaining eye contact with it. Repeat by bringing the kettlebell from the heavens down.


Burpees would be my all-time favorite workout if I had to choose. Burpees are a great all-around body strengthener and will condition you like no other exercise can because all you need is your own body weight, so there’s really no reason not to perform them.

How to do them: Put your hands on the floor in front of you as you squat down after standing up upright. Lower your body until your chest reaches the floor by kicking your feet back into the push-up posture. As soon as you can, jump and squat your feet back down. Jump into the air as high as you can right away. Clap a little to add some flair!

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One of the most undervalued exercises is the handstand since most people believe they are impossible to perform. But even if you begin by doing handstands up against a wall, they will benefit your overall health, strengthen your upper body and core, improve your ability to balance, and much more.

Who doesn’t need that these days? In fact, performing handstands every day can even make you feel less stressed.

How to do them: Start by placing your hands on the ground in an empty space where there won’t be anything for you to bump into. With control, leap or tuck up while maintaining a handstand. Controlled lowering is key.

Beginner handstand modifications:

  • Handstand facing the wall: With your back to the wall and your hands spread out shoulder-width apart, jump up into a controlled handstand. Prepare yourself to perform a handstand for 60 seconds. Try to take your feet off the wall once you have that down.
  • Once you are vertical, slowly walk your hands up the wall while continuing to slowly walk your feet up the wall. Step your feet down to exit the handstand. Try sustaining a handstand for six sets of 5–10 seconds each. Practice walking up and down the wall until you have enough strength if this is still too difficult for you.
  • Handstand facing the wall: Position your hands on the ground shoulder-width apart while facing the wall.

Step ups

Step ups are a terrific exercise that you can perform in a small area that will build endurance, tone your legs and core muscles, and increase your heart rate all in one motion.

Step onto a higher surface or add weight to make step ups more difficult.

How to do them: Pulling your shoulders back and keeping your abs firm, stand in front of a box or other elevated surface. Place your left leg on the box, then ascend it while keeping your feet flat. Repeat with your right leg before taking a step back down with the same leg.

Pull ups

One of the best upper body exercises of all time, pull-ups improve your core while working your arms, shoulders, and back. Don’t lose faith if you aren’t yet able to perform a pull-up; with enough practice, anyone can do one (yes, even women!).

How to do them: Start by hanging from a pull-up bar while keeping your palms outward. Squeeze your glutes, cross your feet, and keep your shoulders back while keeping your chest up. Then, pull yourself up until your chin is resting over the bar. Controlled back bending downward.

Simple pull-up modifications:

  • Negatives: Jump up to the bar to get into the top pull-up position, then steadily and slowly reduce yourself to the ground.
  • Jumping pull ups: Utilizing momentum, leap up from the ground or an elevated surface and ascend to the bar.
  • Use bands: You can get beyond the pull-impasse up’s by wrapping a band twice—once around the bar and once around your feet (or knees).


Want to simultaneously work your shoulders, triceps, chest, and abs? Make dips your go-to exercise and stick to it.

How to do them: Place yourself between two parallel bars. Grab the bars, lift yourself off the ground, straighten your arms, and gently cross your legs. Lower yourself until your elbows are parallel to the floor, pushing your shoulders back and keeping your chest up. Put your arms straight and raise yourself back up to the starting position.

Adjustments for beginners’ dips:

  • With your feet flat on the ground and your hands behind you and your elbows bent, sit on a bench or other strong surface. Lift your body off the bench with your feet firmly planted and your arms straight. Lower your butt to the bench until your elbows make a 90-degree angle, maintaining your shoulders back and abs taut. Regain your feet and do it again.
  • Elevate your feet: Assume the same stance as previously mentioned between a set of parallel bars, but to make it simpler, place your feet on a raised area.


Squats will not only give you a powerful, muscular lower body, but they will also train your core, build your back, and work your shoulders.

Additionally, squats are a fantastic, portable exercise that you can perform anywhere. Add weight to make them more difficult.

How to do them: Pulling your shoulders back and tensing your abs, stand with your feet hip-width apart. As though you were seated on a chair, push your butt and hips back. Lower yourself till your thighs are parallel to the floor or even lower while maintaining your weight on your heels. Squeeze your butt and drive your knees out as you straighten yourself to the beginning position.

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