You know you need to work out, but you also know that you do not have that much time to workout. To get the most out of your workouts, the best thing you can do is hit a full body workout. A full body workout is going to make sure that you are training the most muscles with each rep that you do. These following exercises are things that are simple to do, but when you push yourself will help you to develop your entire body.
Full Body Workout Exercise #1 – Deadlift
The deadlift is a great exercise when you are looking to do a full body workout and lift heavy. The deadlift is by far the one you can go the heaviest on from this list. The better your form, the more of a posterior lift that the deadlift becomes. It should be more about your glutes and hamstrings than it should be about your quads.
Regardless, if you are looking to lift heavy and get a full body workout in, the deadlift is a beautiful lift. The key to a successful deadlift is to try and push the floor away while keeping your core as tight as possible.
Muscles Worked
- Quads
- Hamstrings
- Glutes
- Lower Back
- Upper back
- Core
Full Body Workout Exercise #2 – Powerclean
The power clean is an Olympic lift that is done from the ground. It is a combination of a hang clean and a deadlift. The goal is to produce power which is a combination of strength and speed. The only way to do this is to keep the bar speed high. An excellent tool for measuring bar speed is The Push Band.
The power clean is a great full body workout because you work even more muscles than the deadlift, but it is also a taxing lift. After doing a set of five power cleans you will be breathing pretty hard if you are putting the effort in. Not only do you get to work your entire body but you are exhausted after doing so.
Muscles Worked
- Quads
- Hamstrings
- Lower back
- Upper back
- Biceps
- Glutes
- Traps
- Shoulders
- Calves
Full Body Workout Exercise #3 – Squat and Press
The squat is already a challenging lift because for most people the quads are the most used muscle in their bodies from everyday life. Squats end up being a massive lift and any heavy lift is going to be taxing.
To be able to do the press movement it is easiest to do this lift in a front squat position or using dumbells. The back squat is not as good for transitioning into a press. To be able to press the weight you have to go lighter for the squat so to feel this you will need to do a lot of reps.
- Quads
- Shoulders
- Glutes
- Chest
- Triceps
Full Body Workout Exercise #4 – Dumbbell Snatch
The dumbbell snatch is a full body lift that you do not need a lot of equipment or weight to do. If you have a dumbbell, you can do it. When doing this exercise, you usually can get a bit more airtime than with a power clean which means you are also working your calves.
Similar to the power clean, the heavier the weight, the lower you need to drop to catch the dumbbell overhead. This simple exercise will work the entire body while leaving you huffing and puffing for air.
Muscles Worked
- Quads
- Hamstrings
- Lower back
- Upper back
- Glutes
- Traps
- Shoulders
- Calves
- Core
Full Body Workout Exercise #5 – Burpees
Burpees are easily one of the most hated exercises. It does not matter if you are an athlete or not. There is something about having to get on the ground and get back in the air as quickly as possible. Coaches often use them as a form of punishment because they suck so bad.
For a full body workout, these are the best for people who do not have any equipment. Burpees can always be done with just body weight. It does not matter how fit or strong you are; these get tiring!
Muscles Worked
- Quads
- Chest
- Core
- Triceps
- Calves
Full Body Workout Exercise #6 – Kettlebell Swings
Swings are your bread and butter CrossFit full body workout. The great thing about this lift is that it is the one lift that takes the pressure off of the quads. The hips hinge back and forth but it is actually the glutes and back that are doing the work here.
Muscles Worked
- Glutes
- Shoulders
- Traps
- Hamstrings
- Lower back
- Upper back
Full Body Workout Combinations
You may have the time to pair multiple exercises and push your self. The exercises can be split into two groups based on similarity. What you can do then is choose an exercise from group 1 and pair it with another from group 2.
Instead of resting after a set, keep going back and forth between the two exercises. What this will do is save time and make the workout much harder because you never stop the full body workout.
Group 1
- Deadlift
- Powerclean
- Dumbbell Snatch
Group 2
- Kettle Bell Swings
- Burpees
- Squat and Press
Athletes Can Also Use The Full Body Workout
Sometimes athletes forget that working out is not always about doing more. Sometimes you can do less and accomplish more. You could work each muscle out one by one, but that is not really how you play sports. When you play a sport, you work out the entire body at one time.
Your goal when you are training is to work out the entire body at one time because it means you can get away with doing more quality work.
Dealing With Full Body Workout Injuries
9INE POINT Health is the best place to start your search for a health care provider to help you stay healthy on the track. The key to staying with working out is staying healthy.
9INE POINT Health lets you search for providers by type and skill. For example, you can look for a Massage Therapist that specializes in ART. It does not matter what kind of provider you need, 9INE POINT Health can help you find them and help you to sort through their skills.
If you are unsure where to start your journey, 9INE POINT Health will ask you questions and help you figure out the best starting place. All you have to do is answer a few questions, and 9INE POINT Health will connect you with the type of provider best suited for your needs. It does not matter if you are injured or just sore from killing workouts.
The platform makes it easy to compare health providers as they are all given a9INE POINT Number. Once you are shown the best local options, how do you know which is the best? Reading bios and reviews is just not enough because you need more than that. Choosing a healthcare provider should not be harder than a full body workout.
KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.
