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Full Body exercises

143 exercises for full body, each with a demo video, clear steps and coaching tips.

2 Leg Kickouts off Bench

Beginner · 3 sets × 10-12 reps

2-on-1 Bar Deadlift

Intermediate · 3 sets × 5-8 reps

Alternating Bodyweight Clean and Press

Intermediate · 3 sets × 8-10 each side

Alternating Lunge Skiers with Rope Pulley

Intermediate · 4 sets × 10-12 each side

Alternating Toe Touchers from Stool Warm Up Stretch

Beginner · 3 sets × 10-12 each side

Balance Leg Extensions One Hand

Intermediate · 3 sets × 10-12 reps

Banded Squats Hands Up

Intermediate · 3 sets × 10-12 reps

Barre Under and Over Stretch2

Intermediate · 30 seconds

Basketball Long Pass with Resistance Band

Beginner · 3 sets × 10-12 each side

Basketball Side Pulls with Resistance Band

Beginner · 3 sets × 10-12 each side

Battle Rope

Intermediate · 3 sets × 30-45 seconds

Bent Over Assisted Oblique Stretch

Beginner · 3 sets × 20-40 seconds each side

Bent Over to Standing with Pole Warm Up Stretch

Beginner · 3 sets × 8-10 reps

Bicep Curl And Press

Intermediate · 3 sets × 12 reps

Bodyweight Bend Over

Beginner · 4 sets × 10-15 reps

Bodyweight Goodmorning to Mild Squat

Beginner · 3 sets × 10-12 reps

Bodyweight Hands and Feet Bridge

Intermediate · 3 sets × 10-12 reps

Bodyweight Knee Tuck Jumping Lunges

Advanced · 3 sets × 6-10 each side

Bodyweight Leg Extension with Abs

Intermediate · 3 sets × 10-12 reps

Box Jump with Step Down for Hyrox

Intermediate · 3 sets × 8-12 reps

Box Jumps

Intermediate · 3 sets × 6-10 reps

Burpee

Beginner · 4 sets × 12-15 reps

By the Bell Single Kettlebell Clean and Press

Intermediate · 3 sets × 6-10 each side

Car Pull

Advanced · 4 sets × 20-40 meters

Car Push

Advanced · 4 sets × 20-40 meters

Cat Cow Stretch

Intermediate · 30 seconds

Childs Pose

Intermediate · 30 seconds

Childs Pose to Updog Water Bottle Front Raise

Intermediate · 4 sets × 15 reps

Childs Pose to Updog with Dumbbell

Intermediate · 3 sets × 8-10 reps

Chinup v Pause with Smith Machine

Intermediate · 3 sets × 10-12 reps

Clean and Press with Smith Machine

Intermediate · 3 sets × 6-10 reps

Darlene Stretch Combo

Beginner · 1 sets × 20 reps

Db Lateral Lunge

Intermediate · 3 sets × 10-12 reps

Deadlift

Intermediate · 3 sets × 5-8 reps

Double Unders

Advanced · 3 sets × 20-50 reps

Dumbbell Curl Off Incline Bench

Beginner · 6 sets × 15 reps

Dumbbell Squat to Good Morning Hinge

Intermediate · 3 sets × 8-12 reps

Dumbbell Squat to Good Morning Hinge 2

Intermediate · 3 sets × 8-12 reps

Explosive High Knee Step with Dumbbell Press

Intermediate · 3 sets × 8-10 each side

EZ Bar with Landmine Squat to Goodmorning

Intermediate · 3 sets × 8-10 reps

Farmers Carry Trap Bar

Intermediate · 3 sets × 10-12 reps

Floor Touch Stretch with Arm Raise

Beginner · 3 sets × 20-40 seconds

Floor Touch to Bent Over T Pose Stretch

Intermediate · 3 sets × 8-12 reps

Foot Hold for Rope Climbing

Intermediate · 3 sets × 20-40 seconds

Half-Lay Planche

Advanced · 3 sets × 8-15 seconds

High Knees Warm-up

Beginner · 1 sets × 20s

Hip Circles Warm Up Stretch

Beginner · 3 sets × 10-12 each direction

Hip Opener

Beginner · 3 sets × 30-60 seconds each side

Hotel Room Agility Shuttle

Beginner · 4 sets × 30s

Hotel Room Burpee Variation

Advanced · 4 sets × 12-15 reps

Hotel Room Carioca Drill

Beginner · 4 sets × 30s

Hotel Room Luggage Squat

Intermediate · 4 sets × 12-15 reps

Hotel Room Plank Jack

Advanced · 4 sets × 30s

Hotel Room Plank Walkouts

Intermediate · 4 sets × 30s

Hotel Room Single-Leg Reach

Intermediate · 4 sets × 12-15 reps

Hotel Room Staircase Simulate

Advanced · 4 sets × 12-15 reps

Hotel Room Wall Climbs

Intermediate · 4 sets × 8-10 reps

Ice Skating 2

Intermediate · 60 seconds

Imaginary Ball Slam with Kettlebell

Intermediate · 4 sets × 10-12 reps

Iso Squat Clean and Press with Smith Machine

Intermediate · 4 sets × 8-10 reps

Its Time to Stretch

Intermediate · 30 seconds

Jumping Straight Leg Tuck Chin Up on Smith Machine

Advanced · 4 sets × 6-10 reps

Karaoke Feet Warm-up

Beginner · 1 sets × 20s

Kettlebell Band Rotation with Press

Intermediate · 3 sets × 8-10 each side

Kettlebell Low to High Crossbody Lift

Intermediate · 4 sets × 8-12 each side

Kettlebell Swing

Intermediate · 3 sets × 10-20 reps

Leaning Back Plyo Jumps with Olympic Rings

Advanced · 3 sets × 6-10 reps

Len S Stretch Combo

Intermediate · 30 seconds

Low to High Crossbody Kettlebell Swing

Intermediate · 3 sets × 8-12 each side

Low to High Right Left Crossbody Kettlebell Swing

Intermediate · 3 sets × 8-12 total

Mid Air Switch Kettlebell Swing

Advanced · 3 sets × 8-12 reps

Modified Back Stretch with Leg Extension

Intermediate · 3 sets × 20-40 seconds each side

Modified Childs Pose to Upward Facing Dog

Beginner · 3 sets × 6-10 reps

Modified Clean and Press with Bar

Intermediate · 3 sets × 6-10 reps

Modified Floor Touch Stretch

Beginner · 3 sets × 20-40 seconds

Modified Muscle Ups with Smith Machine

Advanced · 4 sets × 6-10 reps

Modified Rocking Plow Pose

Intermediate · 30 seconds

Neck and Torso Rotational Loosen Warm Up

Beginner · 3 sets × 10-12 each direction

No Jumping Jumping Jack Warmup Stretch

Beginner · 30 seconds

Olympic Ring Swing to Muscle Up Hyrox

Advanced · 3 sets × 3-6 reps

Olympic Ring Swing to Muscle Up Version 2

Advanced · 3 sets × 3-6 reps

One Leg Up Pelvis Push

Intermediate · 3 sets × 10-12 reps

Over Head Press Swimmers On Incline Bench

Intermediate · 4 sets × 20 reps

Partial Muscle Up with Smith Machine P2

Advanced · 4 sets × 5-8 reps

Pickleball Forward Reaching Warm-up

Beginner · 1 sets × 20s

Pickleball High Knees Warm-up

Beginner · 1 sets × 20s

Pickleball Jogging Warm-up

Beginner · 1 sets × 20s

Pickleball Reaching Warm-up

Beginner · 1 sets × 20s

Pickleball Side Straddle Warm-up

Beginner · 1 sets × 20s

Plow Pose Variation Stretches

Intermediate · 30 seconds

Power Snatch Hyrox

Advanced · 3 sets × 3-6 reps

Pulsing Good Morning with Calf Raise

Intermediate · 3 sets × 10-12 reps

Push Pull with a Double Pulley

Intermediate · 4 sets × 20 reps

Reach Across Warm Up Stretch

Beginner · 3 sets × 10-12 each side

Reach Down and Across Warm Up Stretch

Beginner · 3 sets × 10-12 each side

Reach Up and Across Warm Up Stretch

Beginner · 3 sets × 10-12 each side

Reverse Fly Curl and Superman Dumbbell Complex

Intermediate · 3 sets × 8-10 reps

Rope Climb with Wall Touch

Intermediate · 3 sets × 3-6 climbs

Rotating Around Waist with Pole Warm Up Stretch

Beginner · 3 sets × 10-12 each direction

Row to Deadlift with Resistance Band

Intermediate · 4 sets × 10-12 reps

Sandbag Lunge

Intermediate · 3 sets × 8-12 each leg

Seated Luggage rotational Twist

Advanced · 4 sets × 20 reps

Seated Row on Sit up Bench

Beginner · 6 sets × 15 reps

Short bar bicep curl with pulley on sit up bench

Beginner · 6 sets × 15 reps

Short Bar Pulley row with crunch on sit up bench

Beginner · 6 sets × 15 reps

Side Childs Pose to Water Bottle Updog

Intermediate · 4 sets × 15 each side

Side to Side Shuffle

Intermediate · 60 seconds

Simple Bodyweight Goodmorning to Front Squat

Beginner · 4 sets × 10-12 reps

Single Arm Clean and Press with Kettlebell

Intermediate · 4 sets × 6-10 each side

Single Arm Curl with Crunch on sit up bench

Beginner · 6 sets × 15 reps

Single Arm Dumbbell Clean and Press

Advanced · 4 sets × 8-10 each arm

Single Arm Lunge Skiers

Advanced · 3 sets × 10-12 reps

Single Arm Row Crunch on sit up bench

Beginner · 6 sets × 15 reps

Single Arm Tricep Dips Off Bench

Intermediate · 3 sets × 12 reps

Single Dumbbell Incline Bench Tricep Extension

Intermediate · 5 sets × 6 reps

Single Kettlebell Clean and Press

Intermediate · 3 sets × 6-10 each side

Single Leg Quad and Hamstring Stretch

Beginner · 3 sets × 20-40 seconds each side

Sled Push

Intermediate · 3 sets × 20-40 meters

Snowboarding 2

Intermediate · 60 seconds

Soccer Ball Control 1 Basic

Beginner · 3 sets × 30-60 seconds

Soccer Ball Control 2 Basic

Beginner · 3 sets × 30-60 seconds

Soccer Ball Control 3 Basic

Beginner · 3 sets × 30-60 seconds

Soccer Ball Control 4 Basic

Beginner · 3 sets × 30-60 seconds

Speed Bag

Intermediate · 3 sets × 30-60 seconds

Sport

Intermediate · 60 seconds

Squat Snatch Heavy

Advanced · 3 sets × 1-3 reps

Standing Alternating Toe Touch with Arm Raise

Beginner · 3 sets × 10-12 each side

Standing Body Circles Warmup Stretch

Beginner · 30 seconds

Standing Good Morning to Shoulder Press

Intermediate · 4 sets × 8-10 reps

Standing Ovehead Push Press With Bar

Intermediate · 4 sets × 20 reps

Standing Water Bottle Swing

Beginner · 3 sets × 12-15 reps

Suitcase High Knee Carry

Intermediate · 3 sets × 20-40 meters each side

Swimmers Technique Breaststroke

Intermediate · 3 sets × 8-12 strokes

Tire Flip Large

Advanced · 4 sets × 6-10 flips

Traveler's Balance Shift

Advanced · 4 sets × 10 each side

Traveler's Footwork Figure-Eight

Beginner · 4 sets × 30s

Traveler's Lunge to Balance

Advanced · 4 sets × 10 each side

Traveler's Reaction Step

Beginner · 4 sets × 10 each side

Traveler's Suitcase Rows

Intermediate · 4 sets × 10-12 reps

Viea Dela Pena

Intermediate · 3 sets × 10-12 reps

Water Bottle Swing Squat

Intermediate · 3 sets × 10-12 reps

Weight plate bicep curlon situp bench

Beginner · 6 sets × 15 reps

Yoke Carry Strongman

Intermediate · 3 sets × 10-12 reps

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.