Full body exercises

Full body exercises

Full Body Exercises

If you are new to working out and feel a little lost and confused about what exercises people prefer to do and why they choose to do those exercises, fear no more! I bring you some of our favorite FULL BODY EXERCISES! Why you should do them and the muscles they target. Prepare for a world of hurt. These exercises are guaranteed to make you sore.

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Full-body exercises or compound movements are exercises (DUH!) that involve multiple joints and muscle groups.
These exercises can be done in various ways and come with a list of benefits longer than that credit card bill you have been ignoring for the past six months.

Benefits of full-body exercises:

Full-body exercises are functional

Full-body exercises improve the movements you perform in your everyday life. I.e., When you pick shit off the ground. This means you’ll finally be able to carry all your groceries in one trip. Congratulations!

Full-body Exercises Burn More Calories

Using multiple muscle groups requires more oxygen for working muscles and more energy to perform the movement than a single joint exercise.

Bring on the Gains

Compound exercises (exercises in which you use more than one muscle) allow you to use heavier weights than isolation exercises (exercises in which you only use one muscle).

Full-body Exercises are Time Efficient

You’ll get your workout done in less time. Yay! More time to watch boob contouring tutorials on Youtube.

Improved Cardiovascular Fitness

It will increase the ability of the heart to send oxygen-rich blood to the muscles and the ability of those muscles to use said oxygen to perform the exercise without having to spend hours on the treadmill. Better cardiovascular fitness equals you not feeling like a sack of potatoes 30 seconds into your workout.

Check out this 3-day morning workout routine.

Some of our favorite full-body exercises:

1. Deadlifts

Man deadlifting

Deadlifts are known to be the king of exercises. They build so much muscle you won’t know what to do with yourself.
They’ll make you a better athlete, fix your posture, give you a valerian steel core, and provide you with so much thrusting power that people will think you are Khal Drogo from the game of thrones.

Muscles Worked:
Your entire core
Hamstrings
Quads
Glutes
Back
Forearms
Calves

2. Burpees

Woman doing a full body exercise called burpees

Have you ever done something so stupid you had to punish yourself? Burpees are the exercise I choose to punish myself.
Created by some sadistic Asshole to lower the world’s population, burpees will have you burning calories, building muscle, and improving your conditioning and stamina.

Muscles Worked:
Chest
Core
Shoulders
Triceps
Hamstrings
Quads
Calves
Glutes

3. Thrusters

woman doing thrusters

A combination of a front squat and an overhead press, thrusters are an impressive exercise in a messed-up way.
Thrusters are super versatile. They can be performed with a barbell, dumbbells, kettlebells, a sandbag, or your self-esteem. Anything you can squat with and put overhead.
You can go heavy and build your strength and power, or you can go low weight high reps until you puke to increase your conditioning.

Muscles Worked:
Hamstrings
Quads
Core
Shoulders
Triceps
Back
Calves
Glutes

4. Kettlebell swings

Man doing kettlebell swings  one of the full body exercises on this list

The kettlebell swing is a hip hinge exercise that builds muscle and improves stamina. According to an American Council on Exercise study, kettlebell workouts can burn up to 20 calories per minute (1). 
Do some high-intensity intervals or even some Tabata workouts if you want to shit your guts out. Or you could be a badass and go for 1,000 swings a day for ten straight days.

Muscles Worked:
Hamstrings
Core
Back
Shoulders
Forearms
Glutes

5. Squats

Woman doing squats

Have you ever wanted to squeeze the head of your enemies in between your thighs? Then the squat is the exercise for you!


The squat builds strength and muscle throughout your whole body, burns many calories, and even builds healthy bones and joints. All you need to do is drop that booty all the way to China and then come back up.


Like the thrusters, squats are super versatile. You can use dumbbells, barbells, kettlebells, bands, sandbags, or even your body weight. You can perform overhead squats, goblet squats, single-arm, and single-leg. They can be performed at the gym, in your living room, in the kitchen, or at your best friend’s grandma’s funeral. Just don’t be one of those weird ladies that exercise in the middle of the grocery store…

Muscles Worked:
Quads
Hamstrings
Calves
Core
Upper back (loaded)
Glutes

The Bottomline

Full-body exercises are a great way to build muscle and burn fat in the least amount of time. Furthermore, you could do most of these exercises with minimal equipment. So, now that you know about full-body exercises and some of their benefits, maybe you can stop being a bum and get some work done, Susan.