Big compound movements build strength and endurance. These full body exercises hit multiple muscles groups and workout several parts of your body in one exercise. Full body exercises are great as a warm up, part of a circuit, or if you put on a weighted vest– as part of your muscle building routine.
The granddaddy of them all – the burpee
There is nothing harder than the burpee. No workout would be complete without it. Part push up, plank, jump, knee tuck – this works on both strength and cardio, and is the ultimate of all bodyweight exercises.
- Do a push up
- Remain in the extended position
- Tuck you knees in to your chest
- Jump up and point your hands to the ceiling
Boxers are in incredible shape. They’re fast, fit, strong, and can go round after round without missing a beat. Easiest full body boxing exercise? Shadow boxing. Get in front of a mirror and pretend to beat the crap out of your high school bully. Pretend it’s a real fight – incorporate movement and duck, weave, bop, and pivot.
Boxing gloves come in a variety of sizes and can weigh up to 16 ounces or more. Shadow boxing with heavy gloves makes for a great full body workout. If you want even more resistance, get a pair of 3 pounds weights (or resistance bands) and box with them for a few rounds…hell of a workout.
Need to hit stuff? Put on that pair of gloves and go wild on:
- Heavy bag
- Speed bag
- Uppercut bag
Or, if you want to have some real fun, get a body opponent bag – looks like a real person with life-like face, chest, shoulders and stomach.
Swimming is an amazing exercise because it involves so many different parts of your body. Arms, shoulders, core and legs are all used when you swim regardless of stroke. It also helps improve cardiovascular endurance, build lean muscle mass, and is plain fun. And of course, water helps to support your weight so there is less risk of injury.
Jumping rope works both your upper body and your lower body. And guess what? It hits your core too. Try alternating legs, or even on one leg. If you want to go extreme, put on a weighted vest and do double unders.