A full lower body and full upper body workout routine is common for many people who exercise, but what about full body workouts?
Following a full body workout routine allows you to save time by targeting every muscle group within the period you have available to exercise. This can be an excellent option for beginners or anyone who has a busy schedule and can only fit in a workout here and there.
No matter who you are or what equipment you have access to, we have designed a full body workout for you! Check out your many options below to see which ones would work best for you!
Benefits of Full Body Workout Routines
1. Flexibility
Whether you want to do a full body workout everyday or once a week, it is up to you! Because every muscle group is targeted in each individual workout, you don’t have to worry about neglecting a particular muscle if you only workout once a week. Go with the flow and decide how many days you want to exercise depending on what you have going on each week!
2. Beginner Friendly
Exercising can be a daunting task for beginners, especially if you aren’t sure where to start. By sticking to full body workouts, you can have the satisfying knowledge that every muscle group is getting the attention it deserves, you won’t feel overly sore, and your risk of injury is minimized.
3. Time Efficient
Especially if you follow our full body compound workout, you will find that you can complete a workout routine in vert little time while still challenging your body and getting your heart rate up!
What are the Pros and Cons of Full Body Workouts?
Whether you do a full body workout twice a week, follow a 4 day full body workout routine, or engage every muscle group everyday, there are pros and cons to this exercise strategy!
Pros
- Allows you to target all muscle groups in one workout
- Great for beginners who are just getting started with exercising
- Minimized soreness due to muscles groups not being overworked within individual workouts
- More efficient use of time spent in the gym or exercising at home
- Less risk of injury due to no overtraining
- Number of workouts per week can vary without any muscle groups being left out
Cons
- Progress may be slower because muscle groups will not get as much attention as with other programs
- Intermediate and advanced lifters may find the workouts not challenging enough
- Recovery time may not be ideal if muscle groups are worked too much back to back
- Progressive overload is harder to track and utilize
Full Body Dumbbell Workout
This workout is great because you can do it at home, in the gym, or outdoors. All you need is a pair of dumbbells! Ideally, you will have a lighter set for upper body exercises and a heavier set for lower body exercises, but if you only have one, you can certainly make it work!
| Exercise | Sets | Reps | Rest Time |
| Reverse Lunges | 4 | 8-10 each side | 1 minute |
| Straight Leg Deadlifts | 4 | 12-15 | 1 minute |
| Dumbbell Bench Press | 3 | 10-12 | 30 seconds |
| Reverse Flys | 3 | 10-12 | 30 seconds |
| Straight Arm Crunches | 2 | 15-20 | 30 seconds |
A full body dumbbell workout is a great way to strengthen and tone muscles throughout the entire body. By using dumbbells, you can target specific muscle groups while also engaging stabilizing muscles for a more effective workout. Additionally, a full body dumbbell workout can improve cardiovascular health, increase bone density, and boost metabolism. It can also improve balance and coordination, and may help to reduce the risk of injury. With the ability to perform a wide variety of exercises, a full body dumbbell workout can be tailored to meet the needs of any fitness level or individual fitness goals.
Full Body Gym Workout
Real progress can be made in the gym because you have access to a variety of weights and machines you can utilize. Whether you prefer dumbbells, barbells, machines, or cables, being able to gradually increase the weight allows you to make strides with your strength and aesthetics!
| Exercise | Sets | Reps | Rest Time |
| Trap Bar Deadlifts | 4 | 6-8 | 1 minute 30 seconds |
| Hack Squats | 4 | 8-10 | 1 minute 30 seconds |
| Chest Fly Machine | 3 | 12-15 | 45 seconds |
| Overhead Press Machine | 3 | 12-15 | 45 seconds |
| Preacher Curls | 3 | 10-12 | 30 seconds |
A full body gym workout offers a plethora of benefits for individuals of all fitness levels. Firstly, it helps to increase strength and endurance throughout the entire body, leading to improved overall fitness and functional ability. This type of workout also burns a significant amount of calories and can aid in weight loss efforts. It can also improve cardiovascular health and boost metabolism, leading to improved energy levels and mood. Additionally, full body gym workouts can help to prevent injuries by strengthening the muscles and increasing flexibility. Overall, a regular full body gym workout can lead to improved physical and mental well-being, making it an excellent addition to any fitness routine.
Full Body Workout at Home
If you aren’t a fan of the gym, that is no problem! No matter where you prefer to exercise, you can improve your health, get stronger, and experience better energy levels. This workout can be done in your living room or another small space in your home. Also, none of these exercises require equipment!
| Exercise | Sets | Reps | Rest Time |
| Wall Sit | 3 | 45 seconds | 45 seconds |
| Alternating Jumping Lunges | 3 | 12-16 | 45 seconds |
| Diamond Push-Ups | 3 | 8-10 | 30 seconds |
| Tricep Dips | 3 | 10-12 | 30 seconds |
| Mountain Climbers | 3 | 20 each side | 30 seconds |
A full body workout at home provides a convenient and effective way to improve overall fitness and well-being. Firstly, it allows for flexibility in scheduling and eliminates the need to commute to a gym, saving time and money. Additionally, it requires minimal equipment and space, making it accessible to a wide range of individuals. A full body workout at home can also be tailored to individual fitness goals and preferences, providing a personalized workout experience. Furthermore, it promotes functional fitness, which can improve daily activities and prevent injury. Overall, a full body workout at home offers numerous benefits for physical and mental health, making it a great option for those looking to improve their fitness level.
Full Body Kettlebell Workout
Only have access to one kettlebell? Not a problem! Try this full body kettlebell workout program to target every muscle group effectively. This workout can also be performed with a single dumbbell if needed.
| Exercise | Sets | Reps | Rest Time |
| Goblet Squats | 4 | 12-15 | 1 minute |
| Bulgarian Split Squats | 4 | 8-10 each side | 1 minute |
| Kettlebell Swings | 4 | 15-20 | 45 seconds |
| Single-Arm Front Raises | 3 | 10-12 each side | 30 seconds |
| Weighted Russian Twists | 2 | 10-12 each side | 30 seconds |
A full body kettlebell workout is an effective way to improve overall fitness and strength. Firstly, it incorporates a variety of compound exercises that engage multiple muscle groups, leading to improved functional fitness and greater calorie burn. Additionally, the dynamic movements involved in kettlebell exercises can increase cardiovascular endurance and improve coordination. It also promotes joint stability and flexibility, reducing the risk of injury. Furthermore, kettlebell workouts can be easily modified to accommodate different fitness levels and can be done at home with minimal equipment. Overall, a full body kettlebell workout offers a unique and challenging workout experience with numerous benefits for physical and mental well-being.
Full Body HIIT Workout
High intensity interval training (HIIT) is amazing for challenging both your muscles and your cardiovascular system. Burn more calories in a short amount of time with this routine! You do not need any equipment, and this can even be a great full body workout for runners since it promotes endurance!
| Exercise | Sets | Reps | Rest Time |
| Jumping Jacks | 3 | 20-25 | 30 seconds |
| Burpees | 3 | 10-15 | 1 minute |
| Jump Squats | 3 | 10-15 | 1 minute |
| Mountain Climbers | 3 | 15-20 each side | 45 seconds |
| Box Jumps | 3 | 8-10 | 1 minute |
A full body HIIT (High-Intensity Interval Training) workout is an excellent way to improve overall fitness and achieve significant health benefits. Firstly, it is highly effective for burning calories and increasing cardiovascular endurance, making it an excellent choice for weight loss and improving heart health. Additionally, it can improve muscular endurance and strength, leading to increased functional fitness and reduced risk of injury. HIIT workouts can also be done in a short amount of time, making them a convenient option for those with a busy schedule. Furthermore, HIIT workouts can be easily modified to accommodate different fitness levels and preferences, making them accessible to a wide range of individuals. Overall, a full body HIIT workout offers numerous benefits for physical and mental well-being.
Full Body Weight Lifting Workout
If you are a fan of weight lifting, this routine is perfect for you! Be in and out of the gym quickly after utilizing these effective exercises that will get you results in no time!
| Exercise | Sets | Reps | Rest Time |
| Romanian Deadlifts | 4 | 8-10 | 1 minute 30 seconds |
| Machine Chest Press | 3 | 10-12 | 1 minute |
| T-Bar Rows | 3 | 10-12 | 1 minute |
| Cable Kickbacks | 3 | 12-15 each side | 45 seconds |
| Barbell Curls | 3 | 10-12 | 45 seconds |
A full body weight lifting workout offers a multitude of benefits for improving overall fitness and health. Firstly, it promotes muscle strength and development, leading to improved functional fitness and physical performance. Additionally, weight lifting can increase bone density and reduce the risk of osteoporosis. It can also improve metabolic rate and aid in weight loss efforts. Furthermore, weight lifting can increase self-confidence and improve mental health by reducing stress and anxiety. Lastly, it can be easily customized to fit individual fitness goals and preferences. Overall, a full body weight lifting workout is an excellent way to improve physical and mental well-being and should be a part of any well-rounded fitness routine.
Full Body Circuit Workout
For this workout, go ahead and repeat the following exercises for three to four rounds. You want to perform each for 45 seconds, followed by a 15-second rest.
- Side Lunges
- Glute Bridges
- Renegade Rows
- Kneeling Push-Ups
- Plank
A full body circuit workout is an efficient and effective way to improve overall fitness and achieve significant health benefits. Firstly, it incorporates a variety of exercises that target multiple muscle groups, leading to improved functional fitness and greater calorie burn. Additionally, circuit training can improve cardiovascular endurance and improve muscular endurance and strength. It can also help to increase flexibility and reduce the risk of injury. Furthermore, it can be easily modified to accommodate different fitness levels and can be done with minimal equipment.
Full Body Bodyweight Workout
Whether you are at the gym, at home, or traveling, you can make progress toward your goals with this bodyweight workout! This workout is also great for beginners because the only resistance is your own body weight, and you can focus on your form and balance as well.
| Exercise | Sets | Reps | Rest Time |
| Sumo Squats | 4 | 12-15 | 45 seconds |
| Pike Push Ups | 3 | 8-10 | 45 seconds |
| Donkey Kicks | 3 | 15-20 each side | 45 seconds |
| Inchworms | 3 | 8-12 | 45 seconds |
| Leg Raises | 2 | 12-15 | 45 seconds |
A full body bodyweight workout offers numerous benefits for improving overall fitness and health. Firstly, it requires no equipment, making it accessible to anyone, anywhere. Secondly, bodyweight exercises help to improve balance, flexibility, and joint stability, reducing the risk of injury. Thirdly, it can help to build muscle and improve muscular endurance, leading to improved functional fitness and physical performance. Fourthly, it can be easily customized to fit individual fitness goals and preferences. Lastly, bodyweight exercises can be done in a short amount of time, making it a convenient option for those with a busy schedule.
Full Body Barbell Workout
Barbells are a great tool for making real progress with strength, and they can be used for many different exercises. If you are in the gym and don’t have access to barbells, you can use barbells or even household items!
| Exercise | Sets | Reps | Rest Time |
| Romanian Deadlift | 4 | 6-8 | 1 minute 30 seconds |
| Bench Press | 4 | 8-10 | 1 minute 30 seconds |
| Front Squat | 4 | 8-10 | 1 minute 30 seconds |
| Rack Pulls | 3 | 10-12 | 1 minute |
| Barbell Bicep Curls | 3 | 12-15 | 1 minute |
A full body barbell workout offers numerous benefits for improving overall fitness and health. Firstly, it promotes muscle strength and development, leading to improved functional fitness and physical performance. Secondly, it can increase bone density and reduce the risk of osteoporosis. Thirdly, it can improve metabolic rate and aid in weight loss efforts. Fourthly, it can help to increase self-confidence and improve mental health by reducing stress and anxiety. Lastly, it can be easily customized to fit individual fitness goals and preferences. A full body barbell workout offers a challenging and dynamic workout experience with numerous benefits for physical and mental well-being. However, proper form and technique are crucial to avoid injury.
Full Body Workout for Weight Loss
If weight loss is your goal right now, try this intense workout that targets every muscle group in your body and is guaranteed to make you break a sweat! While cardio can certainly help you drop a few pounds, weight lifting allows you to build muscle while burning fat, and this can also help with speeding up your metabolism.
| Exercise | Sets | Reps | Rest Time |
| Barbell Back Squats | 5 | 12-15 | 45 seconds |
| Bulgarian Split Squats | 5 | 12-15 each side | 45 seconds |
| Burpees | 4 | 10-12 | 45 seconds |
| Push-Ups | 3 | 10-12 | 45 seconds |
| Side Hip Raises | 3 | 8-12 each side | 45 seconds |
A full body workout is an excellent way to promote weight loss and improve overall fitness. Firstly, it burns a significant number of calories by engaging multiple muscle groups, leading to greater fat loss. Secondly, it can help to increase metabolism and promote fat burning even after the workout is over. Thirdly, it can help to preserve muscle mass during weight loss, leading to improved body composition. Fourthly, it can reduce the risk of weight gain in the future by increasing metabolic rate and promoting healthier habits. Lastly, it can improve overall physical and mental health, leading to a happier, healthier life. Overall, a full body workout is a crucial component of any weight loss program.
Full Body CrossFit Workout
CrossFit isn’t for the faint of heart, and this is more of an advanced full body workout. Be sure to properly warm up and stretch before and after the routine. Using these exercises in a 2 day full body workout split will have you seeing results in both your upper and lower body in no time!
| Exercise | Sets | Reps | Rest Time |
| Front Squats | 3 | 12-15 | 1 minute 30 seconds |
| Push Press | 3 | 12-15 | 1 minute 30 seconds |
| Conventional Deadlift | 3 | 12-15 | 1 minute 30 seconds |
| Kipping Pull-Ups | 3 | 12-15 | 1 minute |
| Dumbbell Clean and Press | 3 | 12-15 | 1 minute |
A full body CrossFit workout offers numerous benefits for improving overall fitness and health. Firstly, it incorporates a variety of exercises that target multiple muscle groups, leading to improved functional fitness and greater calorie burn. Secondly, CrossFit workouts are highly effective for increasing cardiovascular endurance and improving muscular endurance and strength. Thirdly, it can help to increase flexibility and reduce the risk of injury. Fourthly, it promotes a sense of community and accountability, which can help individuals stay motivated and committed to their fitness goals. Lastly, it can be easily customized to fit individual fitness goals and preferences.
Full Body Stretching Routine
Whether you want to do a full upper body workout, focus on your legs, or engaged in a full body hypertrophy workout, stretching all the muscles of your body is beneficial.
For example, if you were doing goblet squats, your lower body is targeted. However, your upper body is still under the strain of holding the dumbbell or kettlebell between your legs. No matter what muscle group is getting worked, many other muscles are inadvertently being put under stress as well! This is also why it’s so important to have a strong core.
For this stretching routine, go ahead and hold each stretch for 20 to 30 seconds. Perform this routine after your workout is complete or on a rest day. It can also be the perfect accompaniment to a full body mobility routine.
- Pike stretch
- Butterfly
- Leg crossover stretch (each side)
- Chest opener stretch
- Overhead triceps stretch (each side)
A full body stretching routine offers numerous benefits for improving overall fitness and health. Firstly, it helps to improve flexibility and range of motion, reducing the risk of injury and improving physical performance. Secondly, stretching can help to relieve muscle tension and soreness, leading to improved recovery time and reduced risk of muscle injury. Thirdly, it can improve circulation and reduce the risk of chronic disease. Fourthly, it can improve posture and balance, leading to improved functional fitness and physical performance. Lastly, it can promote relaxation and reduce stress, leading to improved mental health. Overall, a full body stretching routine is an essential component of any well-rounded fitness routine.
Full Body Superset Workout
Don’t have a lot of time to exercise? Supersets are great for helping you get in numerous exercises in a shorter period of time and increasing the intensity of your workout. Try this simple workout that has a superset dedicated to your lower body, upper body, and abdominals.
| Exercise | Sets | Reps | Rest Time |
| Leg Press Machine
Bodyweight Squats |
4 | 10-12 | 1 minute |
| 12-15 | |||
| Bench Press
Push-Ups |
4 | 8-10 | 1 minute |
| 10-12 | |||
| Crunches
Reverse Crunches |
3 | 15-20 | 30 seconds |
| 12-15 |
A full body superset workout offers numerous benefits for improving overall fitness and health. Firstly, it increases the intensity of the workout, leading to greater calorie burn and increased muscular endurance. Secondly, it promotes muscle growth and strength by targeting multiple muscle groups in a single workout. Thirdly, it can help to increase cardiovascular endurance and promote fat loss. Fourthly, it can help to reduce workout time, making it a convenient option for those with a busy schedule. Lastly, it can be easily customized to fit individual fitness goals and preferences.
Full Body Compound Workout
Almost no other workout will give you results like one with full body compound exercises! Each of these exercises targets at least two different muscle groups, making them time-efficient and guaranteed to get your heart rate up and blood pumping.
| Exercise | Sets | Reps | Rest Time |
| Conventional Deadlift | 4 | 6-8 | 1 minute 30 seconds |
| Bench Press | 4 | 6-8 | 1 minute 30 seconds |
| Barbell Back Squat | 3 | 8-10 | 1 minute |
| Military Press | 3 | 8-10 | 1 minute |
| Pull-Ups | 3 | max | 1 minute |
A full body compound workout offers numerous benefits for improving overall fitness and health. Firstly, it engages multiple muscle groups in a single exercise, leading to greater calorie burn and improved muscular endurance. Secondly, it promotes muscle growth and strength by stimulating multiple muscle groups simultaneously. Thirdly, it can help to increase cardiovascular endurance and promote fat loss. Fourthly, it can help to reduce workout time, making it a convenient option for those with a busy schedule. Lastly, it can be easily customized to fit individual fitness goals and preferences.
Full Body Workout with Medicine Ball
This medicine ball full body workout is great for trying exercises with a different type of equipment! Play around with different weights, and experience the intensity of the ball slams!
| Exercise | Sets | Reps | Rest Time |
| Weighted Squats | 4 | 12-15 | 1 minute |
| Overhead Press | 4 | 10-12 | 45 seconds |
| Weighted Side Lunges | 3 | 6-8 each side | 45 seconds |
| Ball Slams | 3 | 12-15 | 30 seconds |
| Weighted Russian Twists | 3 | 10-15 each side | 30 seconds |
A full body workout with a medicine ball offers numerous benefits for improving overall fitness and health. Firstly, it engages multiple muscle groups in a single exercise, leading to greater calorie burn and improved muscular endurance. Secondly, it can promote muscle growth and strength by using the ball’s weight to add resistance. Thirdly, it can improve coordination, balance, and overall functional fitness. Fourthly, it can be easily modified to fit individual fitness goals and preferences. Lastly, it is a fun and versatile tool for workout routines. Overall, a full body workout with a medicine ball offers a challenging and dynamic workout experience with numerous benefits for physical and mental well-being.
Full Body Workout for Seniors
This full body workout for seniors is great for developing strength, stability, and balance. It is also a low impact full body workout, so there is no stress on the joints, and almost everyone can do most of these exercises!
| Exercise | Sets | Reps | Rest Time |
| Bodyweight Squats | 3 | 10-15 | 1 minute |
| Hamstring Curls | 3 | 8-12 | 45 seconds |
| Lateral Raises | 3 | 8-10 | 45 seconds |
| Dumbbell Bicep Curls | 3 | 10-12 | 45 seconds |
| Crunches | 2 | 10-15 | 30 seconds |
A full body workout for seniors offers numerous benefits for improving overall fitness and health. Firstly, it helps to maintain and increase muscle mass and bone density, which can reduce the risk of falls and fractures. Secondly, it can improve cardiovascular health and reduce the risk of chronic disease. Thirdly, it can improve balance, flexibility, and coordination, leading to improved functional fitness and independence. Fourthly, it can help to reduce the risk of cognitive decline and improve mental health. Lastly, it promotes social interaction and can improve overall quality of life. Overall, a full body workout for seniors is a crucial component of maintaining health and wellness as we age.
Full Body Workout for Women
For the ladies who want to build strength while developing an hourglass figure, this is a great workout! While all of the muscle groups are hit, the focus is on the glutes, back, and shoulders.
| Exercise | Sets | Reps | Rest Time |
| Barbell Sumo Squat | 4 | 8-10 | 1 minute |
| Barbell Hip Thrusts | 4 | 10-12 | 1 minute |
| Good Mornings | 3 | 12-15 | 30 seconds |
| Lat Pulldowns | 3 | 10-12 | 30 seconds |
| Lateral Raises | 3 | 10-12 | 30 seconds |
A full body workout for women offers numerous benefits for improving overall fitness and health. Firstly, it can promote weight loss and toning by increasing muscle mass and calorie burn. Secondly, it can help to reduce the risk of chronic disease by improving cardiovascular health, reducing blood pressure and cholesterol levels, and reducing the risk of type 2 diabetes. Thirdly, it can improve balance, flexibility, and coordination, leading to improved functional fitness and reduced risk of injury. Fourthly, it can improve mental health and reduce stress levels. Lastly, it promotes a sense of empowerment and self-confidence.
Full Body Workout for Men
With this generic men’s full body workout, men can focus on strength through essential compound movements and other effective upper body exercises!
| Exercise | Sets | Reps | Rest Time |
| Bench Press | 5 | 6-8 | 1 minute |
| Leg Press | 4 | 10-12 | 1 minute |
| Military Press | 3 | 8-10 | 45 seconds |
| Dumbbell Rows | 3 | 10-12 | 30 seconds |
| Leg Extensions | 3 | 12-15 | 30 seconds |
A full body workout for men offers numerous benefits for improving overall fitness and health. Firstly, it can promote muscle growth and strength by engaging multiple muscle groups in a single exercise. Secondly, it can help to reduce body fat and increase muscle definition by increasing calorie burn and promoting fat loss. Thirdly, it can improve cardiovascular health, reducing the risk of chronic disease. Fourthly, it can improve balance, flexibility, and coordination, leading to improved functional fitness and reduced risk of injury. Lastly, it can improve mental health and reduce stress levels.
Final Thoughts
Full body workouts can be done with your own body weight or equipment and at any location! Whether you want to mix up your old routine or you are new to working out, we hope that you have discovered at least one full body workout that you can enjoy on a weekly basis!
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