For a powerful full-body workout, combine compound movements like squats, push-ups, and lunges with dynamic exercises such as deadlift rows and clean-and-press. These target multiple muscle groups efficiently.

Here’s a breakdown of effective full-body exercises you can mix and match depending on your fitness level and available equipment:

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Exercise ideas for a full-body workout

For a powerful full-body workout, combine compound movements like squats, push-ups, and lunges with dynamic exercises such as deadlift rows and clean-and-press. These target multiple muscle groups efficiently.

Here’s a breakdown of effective full-body exercises you can mix and match depending on your fitness level and available equipment:

🏋️‍♂️ Top Full-Body Compound Exercises

These moves engage multiple muscle groups at once, maximising strength and calorie burn:

  • Squat-Curl-Press: Combines lower body (squat), biceps (curl), and shoulders (press)
  • Deadlift Row: Targets hamstrings, glutes, back, and biceps
  • Push-Up Plank with Row: Builds chest, core, and back strength
  • Single-Arm Clean and Press: Great for unilateral strength and coordination

💪 Bodyweight Full-Body Exercises (No Equipment Needed)

Perfect for home workouts or travel:

  • Burpees: Full-body cardio and strength
  • Mountain Climbers: Core and cardio
  • Jump Squats: Legs and explosive power
  • Plank to Push-Up: Core, chest, and triceps

🧘 Mobility and Stability Add-Ons

These improve balance and flexibility while still engaging muscles:

  • Walking Lunges with Rotation
  • Side Squat to Overhead Reach
  • 360-Plank with Arm Reach

🏠 Beginner-Friendly Full-Body Routine (Under 45 Minutes)

Try this simple circuit 3x/week:

  1. 15 Squat-Curl-Presses
  2. 10 Deadlift Rows
  3. 20 Walking Lunges
  4. 10 Push-Up Plank Rows
  5. 30 seconds Mountain Climbers
  6. 1-minute Plank Hold

Repeat 2–3 rounds with 1-minute rest between rounds