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Exercises

Full body exercises

Full body moves use the legs, trunk and arms together: carries, get-ups, cleans, burpees and crawls. They make short sessions count.

168 moves144 with 3D demosBeginner 19Intermediate 77Advanced 72

Beginner full body exercises 19

Bird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipmentBird dog, one limb at a time demonstrated on the 3D figure3D demoBird dog, one limb at a timeBeginner · No equipmentCable pull-through demonstrated on the 3D figure3D demoCable pull-throughBeginner · A cable machineGet Up and Down from the Floor demonstrated on the 3D figure3D demoGet Up and Down from the FloorBeginner · No equipmentHip-hinge practice demonstrated on the 3D figure3D demoHip-hinge practiceBeginner · No equipmentIndoor Rowing (Rowing Machine) demonstrated on the 3D figure3D demoIndoor Rowing (Rowing Machine)Beginner · Cardio machineJumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentKettlebell deadlift demonstrated on the 3D figure3D demoKettlebell deadliftBeginner · A kettlebellBackward Drag demonstrated on the 3D figure3D demoBackward DragBeginner · Other / check instructionsCable Deadlifts demonstrated on the 3D figure3D demoCable DeadliftsBeginner · A cable machineLandmine 180's demonstrated on the 3D figure3D demoLandmine 180'sBeginner · A barbellMedicine Ball Scoop Throw demonstrated on the 3D figure3D demoMedicine Ball Scoop ThrowBeginner · Medicine ball

Intermediate full body exercises 77

Barbell box squat demonstrated on the 3D figure3D demoBarbell box squatIntermediate · A barbellBarbell good morning demonstrated on the 3D figure3D demoBarbell good morningIntermediate · A barbellBarbell hack squat demonstrated on the 3D figure3D demoBarbell hack squatIntermediate · A barbellBarbell Romanian deadlift demonstrated on the 3D figure3D demoBarbell Romanian deadliftIntermediate · A barbellBear Crawl demonstrated on the 3D figure3D demoBear CrawlIntermediate · No equipmentBent-over dumbbell row, palms in demonstrated on the 3D figure3D demoBent-over dumbbell row, palms inIntermediate · A dumbbellBent-over two-dumbbell row demonstrated on the 3D figure3D demoBent-over two-dumbbell rowIntermediate · A dumbbellBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentClean deadlift demonstrated on the 3D figure3D demoClean deadliftIntermediate · A barbellClean pull demonstrated on the 3D figure3D demoClean pullIntermediate · A barbellDouble kettlebell front squat demonstrated on the 3D figure3D demoDouble kettlebell front squatIntermediate · A kettlebellDouble kettlebell push press demonstrated on the 3D figure3D demoDouble kettlebell push pressIntermediate · A kettlebell

Advanced full body exercises 72

Air bike intervals demonstrated on the 3D figure3D demoAir bike intervalsAdvanced · Cardio machineBack squat with bands demonstrated on the 3D figure3D demoBack squat with bandsAdvanced · A barbell + A bandBack squat with chains demonstrated on the 3D figure3D demoBack squat with chainsAdvanced · A barbell + Other / check instructionsBarbell back squat demonstrated on the 3D figure3D demoBarbell back squatAdvanced · A barbellBarbell deadlift demonstrated on the 3D figure3D demoBarbell deadliftAdvanced · A barbellBarbell front squat demonstrated on the 3D figure3D demoBarbell front squatAdvanced · A barbellBarbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · A barbellBarbell snatch demonstrated on the 3D figure3D demoBarbell snatchAdvanced · A barbellBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentClean demonstrated on the 3D figure3D demoCleanAdvanced · A barbellClean and jerk demonstrated on the 3D figure3D demoClean and jerkAdvanced · A barbellClean from blocks demonstrated on the 3D figure3D demoClean from blocksAdvanced · A barbell

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Questions people ask

What are good full body exercises for beginners?

Start with moves graded easy, such as Bird dog, Bird dog, one limb at a time, Cable pull-through. There are 19 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do full body exercises at home without equipment?

Yes. 20 of the 168 moves here need nothing but your body, a floor, a wall or a step, for example Bird dog, Bird dog, one limb at a time, Get Up and Down from the Floor.

What are the hardest full body exercises?

Moves graded advanced or expert include Freestanding handstand, Front lever, V-sit. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.