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Just the 14 you can do at home →
Barbell5
Dumbbellsno gym5
Bodyweightno gym6
Kettlebellno gym2
Other5
How to train your whole body at once
Full-body exercises use your legs, torso and arms in the same movement. That makes them efficient when time is short, and many of them build strength and fitness together.
The Olympic lifts, such as the power clean and the snatch, are fast and technical. Learn them with a light weight, ideally with someone who can coach you. The thruster is a squat that goes straight into a press. With a kettlebell or dumbbell, the kettlebell swing and the dumbbell swing are hip hinges with speed, and the Turkish get-up is slow and trains stability from the floor to standing. With just your body, burpees and the bear crawl get your heart rate up fast.
Put the technically hard lifts early in your session, while you are fresh. The short, heart-pumping ones fit at the end or as a short session of their own.
Common mistakes
- Going heavy too soon. In the fast lifts, technique is what you are training. Only add weight once the movement looks the same every time.
- A rounded back in the swing. The power comes from your hips. Hinge as you would in a deadlift and let your arms just come along.
Want them set out in a programme?
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