6 Week Challenge

50 Exercises For A Full Body Workout

An important part of fitness is making sure that you exercise every part of your body to get a full body workout. You want to build strength and get toned everywhere! And that means working your whole body. You also don’t want to overwork any single muscle.

We’ve come up with a list of 50 exercises that you can use to target just about every part of you. For some of these exercises you need simple dumbbells, for some, you need gym equipment, and for others, you don’t need anything at all!

Back

1. Single Arm Row

Single Arm Row Step 1Single Arm Row Step 2

Get into a lunge position and rest your left arm on your left leg. Bend forward at the hips so that your upper body is parallel to the ground. Your right arm is straight and perpendicular to the ground, holding a dumbbell weight. Draw your right elbow back tightening your back muscles. Switch arms and repeat.

2. Underhand Row

Bent Over Row Exercise Form Step 1 Bent Over Row Exercise Form Step 2

Grip barbell or dumbbells with an overhand grip so your palms are facing back. Making sure that your back remains straight, lean forward at the hips so that your body is at about a 45 degree angle to the floor. Your torso shouldn’t quite be parallel with the ground. Keeping your elbows close to your body draw your weights back. Your hands should be about level with your belly button. Squeeze your back muscles to use them to draw the weights back. Hold for a beat or two and return to starting position.

3. Bent Over Row

Bent Over Row Exercise Demo

With your knees slightly bent, bend slightly forward at the hips to create a 45 degree angle. Extend both of your arms towards the floor, your palms should be facing each other. Draw your weights up towards your waist keeping your elbows close to your body. Hold with your back muscles contracted for a few seconds and then slowly return to starting position.

4. Straight Arm Lat Pull

Straight Arm Lat Pull Exercise Step 1 Straight Arm Lat Pull Exercise Step 2

Using the lat pulldown machine, take a wide grip on the bar and sit up straight. Pull the bar down towards your chest making sure your chest remains stationary and your elbows stay pointing down and not back.

5. Renegade Row

Renegade Row Back Exercise Step 1 Renegade Row Back Exercise Step 2

Place your dumbbells on the ground, shoulder-width apart. Get into plank position and grip your weights. Tighten your back muscles as you draw your elbow back until the weight reaches your waist. Slowly return the weight to starting position. Repeat the same number of sets on both sides.

6. Superman

Superman Back Exercise Step 1 Superman Back Exercise Step 2

Lay down on your stomach with your arms and legs extended straight. Keeping your glutes tight, raise your arms and legs as high as you can, and hold for a few counts, really feeling your lower back muscles activate. Then release and lower your arms and legs back to the floor.

7. Dumbbell Pullover

Dumbbell Pullover Exercise Step 1 Dumbbell Pullover Exercise Step 2

Lay crossways on a bench so that your back is resting on the bench but your hips are hanging below chest level. Grip one of the dumbbells with both hands and stretch your arms behind your head, lowering the dumbbell until you feel the stretch through your chest. Without locking your elbows, keep your arms straight and raise the dumbbell over your chest. Repeat.

Biceps

8. Dumbbell Curl

Dumbbell Curl Exercise Step 1 Dumbbell Curl Exercise Step 2

Start in a standing position, a dumbbell in each hand and your hands at your sides palms facing your legs. Keeping your upper arms stationary draw both dumbbells up towards your shoulders rotating your wrists so your palms face your shoulders.

9. Alternating Dumbbell Curl

Alternating Dumbbell Curl Exercise Form Step 1 Alternating Dumbbell Curl Exercise Form Step 2

Start in a standing position, a dumbbell in each hand and your hands at your sides, palms facing your legs. Start with your right arm, and keeping your upper arm stationary, draw the dumbbell up towards your shoulder rotating your wrist so your palm faces your shoulder. Slowly return to starting position and repeat on your opposite arm.

10. Twisting Curl

Twisting Curl Bicep Exercise Step 1 Twisting Curl Bicep Exercise Step 2

Grab a pair of dumbbells and stand with your feet about hip width apart. Let your arms hang at your side with your palms facing in towards your legs. Keeping your elbow and upper arm stationary, draw your weights up towards your shoulder rotating your wrists as you do. At the top of this exercise your elbow should be fully bent and your palms should be facing your shoulders. Slowly return to starting position.

11. Hammer Curl

Hammer Curl Bicep Exercise Step 1 Hammer Curl Bicep Exercise Step 2

Grab a pair of dumbbells and stand with your feet about hip width apart. Let your arms hang at your side with your palms facing in towards your legs. Keeping your elbow and upper arm stationary, draw your weights up towards your shoulder. At the top of this exercise your elbow should be fully bent and your palms should still be facing each other. Slowly return to starting position.

12. Incline Bicep Curl

Incline Bicep Curl Demonstration Step 1 Incline Bicep Curl Demonstration Step 2

Sit back fully on a weight-lifting bench in an inclined position. Grip your weights, palms facing forward, and draw the dumbbell up towards your armpit. Make sure that your elbow and upper arm stay stationary.

13. Concentration Curl

Concentration Curl Bicep Exercise Step 1 Concentration Curl Bicep Exercise Step 2

Sit on the edge of a bench, chair, or stability ball with knees slightly wider than shoulder-width apart. Grip your dumbbell with an underhand grip and brace your elbow on your inner thigh just behind your knee. Place your other hand, without a weight, on the opposite knee to steady yourself. Pressing your elbow into your thigh, curl the weight up towards your shoulder, then slowly return to starting position. Repeat the same number of reps with both arms.

Triceps

14. Dumbbell Kickback

Dumbbell Tricep Kickback Exercise Step 1 Dumbbell Tricep Kickback Exercise Step 2

Rest your left knee and hand on a weight lifting bench. Keep your back parallel to the ground and keep your right upper arm parallel to the ground. Tighten your right tricep and extend your right arm backwards so that it is straight and parallel to the ground. Slowly return your arm to a contracted position.

15. Tricep Dips

Tricep Dip Exercise Form Step 1 Tricep Dip Exercise Form Step 2

Stand with your back to a chair or bench. Place the heel of your palm on the edge of your chair or bench, elbows pointing back. Relax your knees and legs so that your arms are holding up your body. Now “dip” your body and bend your elbows until they form a 90 degree angle. Return to starting position and repeat.

16. Skull Crushers

Skull Crusher Tricep Exercise Step 1 Skull Crusher Tricep Exercise Step 2

Lie on a stability ball or a bench and extend both arms overhead, a weight in each hand. Bend your elbows and lower weight towards your head. Stop when your elbows form a 90 degree angle. Slowly straighten your arms.

17. Overhead Tricep Extension

Overhead Tricep Extension Part 1 Overhead Tricep Extension Part 2

Stand with feet shoulder-width apart. Grip your weight with both hands and hold it behind your head. Extend your arms until weight is overhead. Slowly return to starting position.

18. Single Arm Overhead Tricep Extension

Single Arm Tricep Extension Step 2 Single Arm Tricep Extension Step 1

Grab a dumbbell and hold your arm over your head. Your bicep should be next to your ear and your forearm should be over your head but not resting on your head. Your palm should be facing forward. Keep your upper arm in place (kind of like your bicep is glued to your ear without actually touching your ear) and contract your tricep muscle to straighten your arm. Slowly return to starting position. Repeat the same amount of reps on both arms.

Abs

19. Crunch

Proper Crunch Form Step 1 Proper Crunch Form Step 2

Lie on your back, knees bent, feet flat on the floor. Place your hands behind your head with elbows open wide (not crushing your head). Roll your shoulders forward, lifting them off the floor by about four inches. Slowly return to starting position.

20. Raised Leg Crunch

Raised Leg Crunch Ab Exercise Step 1 Raised Leg Crunch Ab Exercise Step 2

For a raised leg crunch you will follow the same process as a regular crunch, except instead of your feet staying flat on the floor, your legs will be raised. Keep your shins parallel to the floor, or if you want to take things up another notch, extend your legs fully so that your legs are straight up and perpendicular to the floor.

21. Crossover Crunch

Crossover Crunch Ab Exercise Step 1 Crossover Crunch Ab Exercise Step 2

Begin in the traditional crunch position, but rest your right ankle on your left knee. Instead of crunching straight forward, try to touch your left elbow to your right knee. Repeat on the opposite side.

22. Side Plank

Side Plank Ab Exercise

Get into proper push-up position with your arms extended  or resting on your elbows, making sure that your body forms a straight line from your head to your toes. Rotate your body so that you are balancing on one arm and you are facing the wall. Keep your core and oblique muscles tight and don’t let your hips droop towards the floor. You can either hold your free arm in the air or rest your hand on your hip.

23. Plank

Plank Exercise for Abs

Get into proper push-up position. Make sure your body is in a straight line from your head to your toes. Engage your core and keep your head and neck in a neutral position. You can do planks on your hands or drop down onto your elbows.

24. Russian Twist

Russian Twist Ab Exercise Step 1 Russian Twist Ab Exercise Step 2

Sit on the floor with your legs out in front of you. Bend your knees and keep your heels on the floor. Lean back so that your core engages. Clasp your hands in front of you with your arms and elbows held away from your body. Now slowly twist from one side to the other, trying to tap your elbow on the floor each time.

Legs

25. Squat

Proper Squat Form Step 1 Proper Squat Form Step 2

The basic squat is deceptively easy, but a lot of people are doing it wrong. To do a proper squat, stand with your feet pointing forward shoulder-width apart. Move your hips back and down as if you were going to sit in a chair, keeping your chest open. When your thighs become parallel with the floor, pause for 5 seconds and then return to your starting position. Be sure not to round your back as this can cause injury.

26. Step Up

Step Ups Leg Exercise Step 1 Step Ups Leg Exercise Step 2

For this exercise you’ll need a bench or a step stool. Face your step and place your right foot firmly on the step. Push down through the heel of your right right foot to step up. Tap your left foot or bring your right knee up to a right angle, and then slowly return to starting position. Complete the same number of reps on both legs.

27. Lunge

Lunge Exercise Form Step 1 Lunge Exercise Proper Form Step 2

Begin with your feet hip-width apart and your chest raised and open. Step forward with one foot, lowering your hips until both knees reach a 90 degree angle. Push through your heel to return to starting position. It is very important that your lunging knee doesn’t extend past your foot. Complete the same number of reps on both legs.

28. Bulgarian Split Squat

Bulgarian Split Squat Exercise Step 1 Bulgarian Split Squat Exercise Step 2

You will need a bench or a chair for this exercise. Stand with your back to the bench, about a foot away (or farther if you want a deeper exercise). Reach one leg back and place your foot on the bench. You can either place your toe on the bench or place your foot flat, facing down on the bench. Lower your hips towards the ground and make sure your front knee doesn’t extend over your toe. Complete the same number of reps on both legs.

29. Straight Leg DEADLIFT

Straight Leg Deadlift Exercise Step 1 Straight Leg Deadlift Exercise Step 2

Place your dumbbells on the ground in front of you. Stand with feet shoulder-width apart. Lower your upper body and grip your weights. This is an exercise where you lift with your legs not your back or arms, so make sure that you keep your spine in a neutral position. Don’t round your back or shoulders. Stand up, pressing through your heels. Slowly return to starting position.

30. Pop Squat 

Pop Squat Exercise Step 1 Pop Squat Exercise Step 2

Begin by standing up straight with your legs together, then hop into a squat position with feet hip-width apart. Power through your heels to jump your legs back together in a standing position. Then hop back down into a squat position. This movement should be quick, so that it’s also a great cardio move to increase your heart rate.

Glutes

31. Glute Bridge

Glute Bridge Booty Exercise Step 1 Glute Bridge Booty Exercise Step 2

Lie on your back with your arms at your sides. You want your feet flat on the floor close to your glutes, knees pointing straight up. Use your glutes to push your hips toward the ceiling. Your body should form a straight line from knees to your shoulder blades on the ground. Slowly return your hips to the ground.

32. Fire Hydrants

Fire Hydrant Glute Exercise Step 1 Fire Hydrant Glute Exercise Step 2

 

Get down on your hands and knees with your spine in a neutral position. Don’t round your back or let your hips sag. Keep your core nice and tight: think of trying to draw your belly button towards your back. Keeping the bend in your knee, lift your leg to the side and then slowly return your leg to starting position. You might feel like a dog peeing on a fire hydrant… which is where this exercise gets its name.

33. Donkey Kick

Donkey Kick Booty Exercise Step 1 Donkey Kick Booty Exercise Step 2

Begin on all fours with your hips above your knees. Your knees should form right angle. Starting on your right leg, lift your leg up and behind you until your thigh is in line with your body. Your foot should be flexed the entire time. Lower your leg to starting position, but don’t allow your leg to rest on the ground in between reps. After you’ve finished your reps on your right leg, repeat on the left.

34. Single Leg Bridge

Single Leg Glue Bridge Exercise Step 1 Single Leg Glue Bridge Exercise Step 2

This exercise starts out similarly to the regular glue bridge. Lie on your back with your arms at your sides. You want your feet flat on the floor close to your glutes, knees pointing straight up. Now straighten one leg in front of you so that you’re only using one leg to create a bridge. Balancing on the leg that is still planted on the ground, use your glutes to push your hips toward the ceiling. Your body should form a straight line from knees to your shoulder blades on the ground. Slowly return your hips to the ground. Repeat the same amount of reps on both legs.

35. Sumo Squat

Sumo Squat Booty Exercise Step 1 Sumo Squat Booty Exercise Step 2

Stand with your feet a little wider than shoulder width apart with your feet pointing out at a 45 degree angle. Now just like a regular squat, move your hips back and down as if you were going to sit in a chair, again remember to keep your chest up and open. When your thighs become parallel with the floor, pause for 5 seconds and then push through your heels to return to starting position. This squat variation is meant to really target your glutes so focus on activating those muscles as you complete this movement.

36. Plank Leg Lifts

Plank Leg Lifts Exercise for Glutes

Get into a plank position holding yourself up with extended arms instead of resting on your elbows. Alternate raising your leg as high as you can, making sure to flex and activate your glute muscles.

Chest

37. Push-Ups

Proper Push-Up Form Step 1 Proper Push-Up Form Step 2

Begin in a plank position with your body in a straight line, palms on the floor right under your shoulders. Pressing through the heel of your palms, lower your body towards the floor until your elbows are at a 45-degree angle. Keep your core tight, making sure that your hips don’t sag or stick up in the air. Your body should form a straight line from your head to your toes even when lowered. Then press up again and repeat.

38. Dumbbell Fly

Dumbbell Fly Chest Exercise Step 1 Dumbbell Fly Chest Exercise Step 2

Grab your dumbbells and lie down on your bench, on the floor, or brace your neck and shoulders on a stability ball forcing lower body into a “bridge” or flat table top position. Begin by extending your arms above your chest with palms facing in. Lower both arms out to your sides with a slight bend in the elbows. Allow your elbows to dip slightly below chest level, and then using your chest muscles, press your arms back into starting position.

39. Bench Press

Bench Press Chest Exercise Step 1 Bench Press Chest Exercise Step 2

Grab your dumbbells and lie down on your bench, on the floor, or brace your neck and shoulders on a stability ball forcing lower body into a “bridge” or flat table top position. Form a right angle with your elbows and position your elbows so that they are in line with your shoulders. Press your weights toward the ceiling until your arms are fully extended and your weights are above your shoulders. Slowly return to starting position.

40. Single Arm Chest Press

Single Arm Chest Press Exercise Step 1 Single Arm Chest Press Exercise Step 2

Grab one dumbbell and lie down on your bench, on the floor, or brace your neck and shoulders on a stability ball forcing lower body into a “bridge” or flat table top position. Grip the dumbbell in your right hand and form a right angle with your elbow. Using your core to steady yourself, press your weight up until your arm is fully extended. Slowly return to starting position. Repeat the same number of reps with both arms.

41. Incline Dumbbell Fly

Incline Dumbbell Fly Exercise Step 1 Incline Dumbbell Fly Exercise Step 2

This exercise is similar to the dumbbell fly but at an incline. Position a bench at an inclined angle, or rest your upper body on a stability ball and drop your hips so that you’re in an inclined position. Begin by extending your arms in front of your chest with palms facing in. Lower your arms out to your sides with a slight bend in the elbows. Allow your elbows to dip slightly below chest level, and then using your chest muscles, press your arms back into starting position.

42. Dumbbell Pullover

Dumbbell Pullover Exercise Step 1 Dumbbell Pullover Exercise Step 2

Lay crossways on the bench so that your back is resting on the bench but your hips are hanging below chest level. Grip one of the dumbbell with both hands and stretch your arms behind your head lowering the dumbbell until you feel the stretch through your chest. Without locking your elbows keep your arms straight and raise the dumbbell over your chest.

Shoulders

43. Overhead Dumbbell Press

Overhead Dumbbell Press Shoulder Exercise Step 1 Overhead Dumbbell Press Shoulder Exercise Step 2

Stand with you feet shoulder-width apart, with your knees slightly bent. Hold your dumbbells slightly wider than your shoulders, palms facing forward and elbows at a right angle. Pressing the dumbbells up, straighten your arms until the dumbbells are overhead. Slowly lower your dumbbells, allowing your elbows to dip slightly below shoulder level.

44. Pike Pushup

Pike Push-Up Shoulder Exercise Step 1 Pike Push-Up Shoulder Exercise Step 2

Start in a modified pushup position: instead of your body being in a straight line, you’re going to walk your feet in closer to your hands so that your hips are up in the air. Your feet should also be about shoulder-width apart. Keep your head and spine in a neutral position; you should be looking back through your legs. Slowly lower your head towards the floor until not quite touching the floor. Then press through the heels of your palms, and straightening your arms, to return to starting position. Repeat.

45. Upright Row

Upright Row Exercise Step 1 Upright Row Exercise Step 2

Grab a pair of dumbbells with an overhand grip. Stand with your feet together and your arms hanging in front of you so that your palms are facing in towards your thighs. Draw your arms up until your upper arm is parallel with the floor. Your weights should also still be parallel with the ground. Use your upper back and shoulder muscles to draw your arms up to this position. Hold for a beat and then slowly return to starting position.

46. Lateral Dumbbell Raise

Lateral Dumbbell Raise Exercise Step 1 Lateral Dumbbell Raise Exercise Step 2

Begin with your arms at your sides, palms facing in. Raise your arms until they’re parallel to the ground and your body forms a “T.” Be sure to press your shoulders down so that they don’t creep up towards your ears. Slowly return your arms down to your sides.

47. Front Dumbbell Raise

Front Dumbbell Raise Exercise Step 1 Front Dumbbell Raise Exercise Step 2

Stand with your feet shoulder-width apart. Hold your weights so that your palms face in and your weights are in front of your thighs. Raise your weights up directly in front of you so that your arms are perpendicular to your body. Make sure to press your shoulders down so that they don’t creep up towards your ears. Hold for a couple of counts and then slowly return to starting position.

48. Snow Angels

Snow Angels Shoulder Exercise Step 1 Snow Angels Shoulder Exercise Step 2

Grab a set of dumbbells and stand with feet shoulder-width apart. Hold your weights down by your thighs with palms facing forward. Keep your arms extended and your elbows soft as you raise your weights over your head. Slowly return to your starting position. The motion is almost like you’re making invisible snow angels, hence the name!

49. Bent Over Reverse Fly

Bent Over Reverse Dumbbell Fly Step 1 Bent Over Reverse Dumbbell Fly Step 2

Grab a set of dumbbells and stand with feet hip-width apart. With a slight bend in your knees, hinge at your hips so that your body forms a 45 degree angle. Hold your weights in front of you, palms facing each other. Your elbows should be slightly bent. Tighten your back muscles as you draw your weights back, almost like you’re flying. Don’t draw your arms/weights any further than the level of your back. Hold for a couple counts and slowly return to starting position.

50. Front Press

Front Press Shoulder Exercise Step 1 Front Press Shoulder Exercise Step 2

Stand with your feet shoulder width apart and hold your weights in front of your shoulders, palms facing forward. Press your weights straight up until your arms are fully extended. Slowly return to starting position. Make sure that you’re really engaging your core. You can also do this exercise seated.

Exercises for Your Whole Body!

When you’re working out and getting fit, it’s important to work on every area of your body. From sculpted abs to lean arms to shapely legs, you want it all! And to get it all you have to exercise each muscle group. Using these exercises, you can put together your own workout and exercise plan to reach your fitness goals.

Or, if you want a fitness program designed by a trainer to help you burn fat and build lean muscle, join Trainer Lindsey’s 6 Week Fit Body Challenge! Trainer Lindsey used her 10 years of experience as a personal trainer, fitness competitor, and nutritionist to design this complete fitness and nutrition program.

Trainer Lindsey’s 6 Week Fit Body Challenge is perfectly designed to get you results. Join the Challenge today!

 

6 Week Fit Body Challenge




Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.


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