Getting a full-body workout is much easier than you think and doesn’t require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When you’re ready to get moving, try these five proven exercises for the ultimate full-body workout.
Workout 1: Squats
Squat Benefits:
Squats are a tried-and-true strength exercise that’s especially beneficial for building leg and glute strength.1 They’re also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you build speed as well, Gaines says.
How to Do Squats:
Squats are a simple movement, but they’re also easy to do with improper form—and poorly executed squats can lead to injury or unnecessary aches and pains. The simple solution: Learn and master safe squat form. Here’s how to do a squat correctly, according to Travelle Gaines, CPT, the sports performance coach and head of athletic performance at Blocks Nutrition.
Start by standing with your feet directly under your hips. Hinge at the hips and sit back like you would into a chair until your thighs are parallel to the floor, or until your legs are at “no less than a 90-degree angle,” Gaines says. Next, stand up again quickly, engaging your core and glutes as you rise. “You can either use your body weight or add more resistance.
Squats can also be modified if a traditional squat is painful to do. Doing a squat against a wall can help give your back support and also promote proper form, alleviating knee pain.
Workout 2: Push-Ups
Push-Up Benefits:
The famous push-up works a variety of muscle groups, including your shoulders, chest, upper arms, trunk, glutes, and legs, says Greg Robbins, CrossFit L2 trainer and owner of Feast Fitness + Nutrition.2 However, push-ups aren’t just great for building and toning muscles. They can actually lower your risk for heart disease, according to research. Robbins says that doing push-ups can also help you better complete everyday activities like pushing kids on a swing or pushing a grocery cart
How to Do Push-ups:
“To maximize a push-up’s effectiveness and safety, get into a [high] plank position with your arms extended, and try to maintain that long, straight body position as you allow your arms to lower your body to the floor and press back up,” Robbins says.
Push-ups are one exercise that you can slowly build your strength up with over time, so don’t be discouraged if you can only do a handful of push-ups or need to modify your push-up form at first (here’s how to progress from push-up beginner to push-up pro). Prioritize proper, safe form over everything.
For example, if your chest and arm strength don’t yet permit pressing up off the floor, here’s a smart alternative from Robbins that can achieve similar results: “Find a sturdy, elevated surface such as a table [or counter], and do your perfect form push-up at an inclined angle,” he explains. “You’ll put your hands on that elevated surface instead of the floor.”
Workout 3: Lunges
Lunge Benefits:
Lunges are an excellent addition to a full-body workout regimen and can boost lower body strength, especially in the hamstrings and quads.
How to Do Lunges:
As always, to maximize lunge benefits and reduce the risk of injury, it’s important to maintain a proper form.
“For lunges, start in a neutral position with your hands on your hips, feet directly under your hips, and toes pointed straight,” Gaines says. “Step out with your right or left leg, drop your back knee in a 90-degree angle, and explode back up to a neutral position.”
Tips to master the lunge technique: Keep your chest up and shoulders back throughout the process, Gaines says, and “make sure your front knee doesn’t cross over.