Ready to get stronger, fitter, and more confident without overcomplicating things? A full-body workout doesn’t need endless hours at the gym or complex routines. With just five powerful moves, you can target all the major muscle groups. Whether you’re using bodyweight, resistance bands, or dumbbells, these exercises are designed to fit your journey—no matter where you’re starting from.
1. Hinge Exercise
The hinge movement is a game-changer for your hamstrings, glutes, and lower back. It’s all about building strength and stability in your posterior chain. If you’re new to this, don’t worry—start where you’re comfortable and build from there! A great hinge exercise is a deadlift.
One of the best hinge exercises to try is the deadlift. Here’s how to do it:
How to do it: Stand with your feet hip-width apart and a barbell or dumbbells in front of you. Keeping your back straight, hinge at the hips to lower your torso and grab the weights. Push through your heels to stand tall, squeezing your glutes at the top.
Reps: 3 sets of 10-12 reps.
Modification: If you’re not ready to use weights yet, practice the movement by holding a broom on your upper back or simply using your body weight. Focus on keeping your back straight and mastering the hinge motion before adding resistance. This will help build confidence and proper form.
Just getting started? Try a glute bridge as a bodyweight alternative—it’s a great way to ease in!
2. Squat Exercise
Squats are a superstar when it comes to lower-body strength. They work your quads, glutes, and hamstrings while giving your core some love too. Don’t let the movement intimidate you—start light or just use your body weight. You’ve got this!
How to perform a squat
How to do it: Hold a dumbbell or kettlebell close to your chest (or skip the weight for now). Stand with your feet slightly wider than hip-width apart. Lower your hips back and down into a squat, keeping your chest up and your knees tracking over your toes. Push through your heels to rise back up.
Reps: 3 sets of 12-15 reps.
Modification: If squatting feels challenging, try using a sturdy chair as a guide. Begin by sitting down onto the chair and standing back up to mimic the squat movement. This helps build strength and confidence in your form while providing extra support.
Need to simplify? Drop the weights and master the basics first—progress will come!
3. Upper Body Push Exercise
Push exercises are all about building strength and confidence in your chest, shoulders, and triceps. Think of movements like pushing a door open or lifting something overhead—these are functional, empowering actions we use every day. Push exercises not only improve strength but can also enhance your posture and stability, making them a key part of a balanced routine.
Get started with push-ups
How to do it: Start in a high plank position with your hands slightly wider than shoulder width. Lower your chest toward the ground, keeping your body straight, then press back up.
Reps: 3 sets of 10-12 reps.
Modification: No problem if you’re just starting—drop to your knees for extra support.
4. Upper Body Pull Exercise
Balance is everything, and pull exercises are the perfect complement to push movements. These exercises work your back, biceps, and rear shoulders, helping improve posture and overall upper body strength. Pulling motions mimic life’s everyday actions, like opening heavy doors or lifting groceries, making them practical and powerful for your routine.
A great pull exercise is a bent over row
How to do it: Grab a dumbbell in each hand, hinge at your hips, and keep your back flat. Pull the weights toward your ribcage, squeeze your shoulder blades together, then slowly lower them.
Reps: 3 sets of 10-12 reps.
Modification: If you’re new to this movement or need extra support, try a single-arm dumbbell row. Use a sturdy bench or surface for support by placing one knee and hand on it while rowing with the other arm. This helps you focus on proper form and control.
5. Core Exercise
Let’s talk core strength—it’s the foundation of almost everything you do, from bending to lift groceries to improving your posture. Core exercises don’t have to feel intimidating, and you’ve got options!
One of the simplest yet most effective moves is the plank
How to do it: Start in a high plank position with your wrists under your shoulders and your body in one straight line. Keep your core engaged and avoid letting your hips sag or arch.
Duration: Hold for 30-60 seconds, repeating 3 times.
Modification: If holding a high plank feels too challenging, you can modify the position by lowering your knees to the ground while maintaining a straight line from your head to your knees. This adjustment reduces the intensity while still engaging your core muscles effectively.
Final Tips for a Well-Rounded Full-Body Workout
Feel ready to give it a try? Here’s how to make the most of your session:
- String these moves together into a circuit, resting for 1-2 minutes after completing all five.
- Start where you’re comfortable and gradually increase weights or intensity as you grow stronger—every step forward counts.
- Consistency is key! Aim for this workout 2-3 times a week and watch your progress bloom.
With these five moves, you’re building a full-body workout that’s efficient, effective, and totally doable.