This no-fuss total body workout is ideal for training the entire body with minimal effort. It has all of the traditional exercises and may be completed in a short amount of time.
These basic exercises and a few sets of dumbbells are all you'll need. These exercises target all of your major muscles, including your chest, back, shoulders, arms, legs, and abs. When you're short on time but still want to get a good exercise in, this is a wonderful option.
Basic Full Body Workout You Can Do at Home
Chest Press
The chest press, one of the best techniques to work your chest, kicks off your total body workout. 1 While the motion focuses on the chest, it also works the shoulders and triceps, making it a fantastic compound exercise. Because the chest is a larger muscle region, depending on how much expertise you have with it, you can normally go a little heavier with your weight for this exercise.
Lie down on a bench or a step and raise dumbbells to your chest. Bend your elbows and lower the weights until your elbows are at a 90-degree angle; at the bottom of the exercise, they should look like goal posts. Rep with the weights pressed back up.
One-Arm Row
The back is the second major upper-body muscular group. The lats, which are the large muscles on either side of your back, are worked with the one-arm row. This move will also give you lots of biceps work as a bonus.
Rest the left hand or forearm on the upper thigh and place the left foot on a step or platform. In your right hand, hold a weight. Tip forward, maintaining your back flat and abs tight, and lower your weight to the floor. In a rowing motion, bend the elbow and draw it up until it is level with or just above the torso. Squeeze the back at the top of the action. Lower the weight and complete all reps before switching sides.
The lats are a big muscle group that can handle a lot of weight. For this workout, choose a weight that truly pushes you, usually between 8 and 20 pounds for ladies and 15 to 35 pounds for men.
Overhead Press
Your shoulders will be the next part of your complete body workout, and they may already be warm from the chest presses you did earlier. Overhead presses work both the mid and front deltoids, making it a superb all-round shoulder exercise.
Stand with your feet about hip-width apart and your elbows bent, holding weights at ear level (like goal posts). Keep your abs firm and avoid arching your back as you press the weights up and overhead. Lower the weight and repeat.
Between reps, avoid lowering the arms below the shoulders. This is a deception because it shifts the focus away from the shoulders. Examine yourself in the mirror to ensure that you maintain the goal-post shape at all times.
Hammer Curl on One Leg
The biceps are worked with hammer curls. You can also improve your balance by performing them while standing on one leg.
Weights should be held in both hands, palms facing in. Lift your right foot off the ground and keep it there (if you can!). Squeeze the biceps by curling the weights up towards the shoulders, palms facing in. Lower the weight and repeat.
Swinging the weights adds momentum to the exercise, so avoid it. Instead, go slow and steady to ensure that you're working all of your muscle fibers to lift the weight.
Kickback
The triceps, or back of the arms, is an essential part of any total body workout. This technique can be done with one arm at a time or both arms at the same time, which adds core work. To support your lower back, simply bend your knees and brace your abs.
Holding a weight in each hand is how to do it. Keep your back flat and your abs engaged while you bend at the waist. Bring your elbows up to your torso. Straighten the arms and squeeze the triceps muscles while maintaining this position. Lower the weight and repeat.
Bend your knees or prop one leg on a bench if your back hurts, and complete this action one arm at a time. Keep your elbow close to your torso the whole time and don't let it drop when you get weary. As though you're clutching an envelope under your armpit.
Deadlift
Deadlifts are difficult to master, but they are a great way to segue into the lower body section of the workout. This workout not only works the glutes and hamstrings, but it also works the lower back. 3 It's a good follow-up to the one-arm row from earlier in the workout.
Hold weights in front of thighs while standing with feet hip-width apart. With your back flat and shoulders back, tip your hips and lower weights towards the floor. Return to the beginning and repeat.
Throughout the workout, keep your shoulders back. This action tempts you to circle your back, putting your lower back at risk of injury.
Squat
Squats are one of the most important exercises in any strength program, particularly a total-body workout. This functional workout strengthens all of the muscles you need to sit, stand, and walk every day.
Stand with your feet about hip distance apart and weights in each hand. Squat as low as you can by bending your knees and lowering into a squat with your knees behind your toes. Return to the beginning and repeat.
When you squat, imagine throwing your butt back behind you, putting the emphasis on your glutes and thighs rather than your knees.
Lunge
Lunges work for several muscle groups, allowing you to work your entire body with fewer exercises, allowing you to save time and receive more from your workout. 6 If lunges are bothering your knees, consider one of these alternatives.
Begin with your feet approximately a hip-width apart. Take a step back and lower your knee to the ground. Before switching sides, get back up and repeat.
Bicycle
The bicycle crunch is the way to go if you truly want to target your abs. This move, like the classic crunch, engages all of the ab muscles, with a concentration on the obliques. 7 If you find bicycling difficult, consider modifying your bike.
Lie down on the floor and fold your knees against your chest. As you twist your body, straighten the right leg and bring the right elbow to the left knee. In a cycling motion, repeat on the other side.
Related article: 10 Bodyweight Exercises to Gain Muscle Mass at Home
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