Maximize efficiency with compound movements that engage your entire body
Full body workouts utilize compound movements that engage multiple muscle groups simultaneously. This approach is incredibly efficient, allowing you to train your entire body in less time than split routines. Full body training also provides superior cardiovascular benefits, burns more calories, and improves functional movement patterns.
These workouts combine elements from upper body, lower body, core, and cardio training into integrated movements. This functional approach mimics real-world activities and athletic movements, making your training more practical and effective.
Full body workouts require proper form to prevent injury when performing complex movements. Understanding progressive overload helps you systematically increase difficulty as you get stronger.
Burpees are the quintessential full body exercise, combining a squat, plank, push-up, and jump into one fluid movement. They engage virtually every muscle in your body while providing intense cardiovascular training. For detailed burpee technique, see our Cardiovascular Fitness guide.
Bear crawls are exceptional for developing core strength, shoulder stability, and coordination. This quadruped movement challenges your entire body while improving mobility and functional strength.
Start on hands and knees, knees hovering just above the ground. Keep your back flat and core engaged. Move forward (or backward) by moving opposite hand and foot together. Maintain a steady pace and controlled movement. This exercise complements core training while also working your shoulders and legs.
Jump squats combine the strength-building benefits of squats with the power and cardiovascular benefits of jumping. They develop explosive lower body strength while improving cardiovascular fitness.
Perform a standard squat, then explosively jump as high as possible. Land softly with knees bent, immediately descending into the next squat. Maintain proper breathing: exhale on the jump, inhale during the descent. This movement builds on the foundation of lower body training while adding power and cardio elements.
These routines combine multiple full body exercises for comprehensive training. Adjust volume and intensity based on your fitness level.
Full body workouts are intense and require adequate recovery. Allow at least one rest day between full body sessions. For optimal results, combine with flexibility training to maintain mobility and prevent injury.