Here are some more full-body workout for you to try.
Click Here to Read Part 1 of full-body workout to burn fat.
Knee lunge while walking
The routine is a functional exercise that engages the complete body using a movement we all use on a daily basis: getting up and down from the floor. This maneuver will improve mobility, flexibility, and stability all at once.
Holding a weight above makes this motion more difficult, so begin with no weight until you get the feel of it. You should also use a soft, padded surface for this exercise, such as a yoga mat, and keep a chair nearby if you need help getting up and down from the floor.
- Reach your right Arm overhead, framing your biceps to your ear, and hold the weight in your right hand.
- Step back into a lunge with your right foot, bringing your knee all the way to the floor.
- Step your left foot back and touch your knee to the floor while keeping your weight overhead. You should be kneeling on both knees at this point.
- Step forward with your right foot, then your left, to return to standing while keeping your weight overhead.
Do 8 reps, then transfer to the left hand and repeat the action starting with the left leg for another 8 reps.
Double-Arm Row with Rear Lunge
This exercise targets the glutes, hips, thighs, and back muscles. Step back into a straight-leg lunge and lift the arms up into a double-arm row to target the lats with this full-body workout.
- Holding a weight in each hand, step back into a reverse lunge with the left leg.
- Keep your back leg straight, with the front knee just below the toes.
- Tip your hips and keep your back flat as you lift your elbows up to chest level in a double-arm row.
- Lower the weights and return to your starting position.
Perform 1-3 sets of 8-16 repetitions on each side.
You should omit this workout if you have back problems or use lighter weights.
Triceps Extension with Side Lunge
The side lunge with triceps extension works both the lower and upper body in one dynamic workout. The idea of this motion is to take a wide step into a side lunge and then sit back to target the glutes while you are extending your Arm out to the side.
- Start in a rowing stance with your feet together and a weight in your left hand.
- Take a wide right step into a side lunge. Keep your left leg straight, and your right leg should be bowed and looking forward.
- Sit into the heel of your right foot and lean forward slightly with a flat back, straightening your left Arm and pressing your weight out to the side.
Perform 8-16 reps before swapping sides, bending the Arm back into a row, and stepping back to the beginning position.
Finish 1-3 sets.
Upright Row with Side Lunge
This functional workout works both the lower and upper bodies in a single dynamic action. The key to a successful side lunge is to focus on form, sending the hips back and avoiding putting too much weight or strain on the knee.
- Stand straight with dumbbells in both hands.
- Take a large stride to the right, then bend your knee into a side lunge.
- Take a moment to make sure your left leg is straight, your toes are pointing forward, hips back, and back straight.
- As you step back together, press against the rear heel.
- Perform an upright row with your elbows at shoulder height and your weights at chest level.
- Lower the weights and then perform a side lunge on the left before returning to standing and performing an upright row.
Rep the series 8-16 times for a total of 1-3 sets.
Maintain a steady and controlled movement and pause between exercises. Begin with a lesser weight or no weight and work your way up before attempting greater weights.
Overhead Press with Deadlift
This compound exercise works the entire body all in one fluid motion. One of the challenges is maintaining your balance, so begin without weights and practice each step of the motion separately before combining them all together.
- Hold dumbbells at your sides, palms facing each other, and stand with your feet just wider than your hips.
- Lower the weights to the floor by bringing your hips forward. Maintain a straight back and arms.
- Then, form a deadlift with the weights.
- Press the weights aloft as you lift all the way to standing.
- Lower your arms and then tip forward.
- Repeating the exercise pattern for 8-10 reps.
Burpee followed by Renegade Row.
The burpee, combined with the renegade row, stimulates numerous muscular groups while also being a great cardio exercise. This truly is a full-body workout because it has a burpee, a plank, dumbbell rows, and a deadlift.
Alternately, practice with modest weights at first or leave the weights on the floor rather than taking them up. Once you’ve mastered your technique, try heavier weights.
- Stand with your feet a little bit wider than your hips apart and weights in each hand.
- Squat low to the ground, keeping your hips down, your torso straight, and your shoulders back.
- Step or hop back into a broad plank with the weights on the floor between your feet.
- Maintain that posture with your hands on the weights. You can either maintain your legs straight or bend them by dropping your knees to the floor.
- Alter between dumbbell rows, keeping your hips square to the floor.
- Step or jump forward with your feet as you take up the weights and return to stand.
- For a variation, leave the weights on the floor for the entire duration of this exercise.
A rep for 1-3 sets of 8-16 repetitions.
In this combination workout, your lower back is vulnerable because you’re lifting weights while standing up. To preserve your lower back, keep your squats low and your torso upright (not rounded).
To Conclude
Compound exercises provide an excellent full-body workout by increasing intensity to develop muscle and burn calories. Because these quick workouts are so versatile, you can fit them in almost anywhere and at any time. Moves that target the entire body not only increase your fitness by increasing strength and endurance, but they’re also extremely beneficial for losing weight and becoming in shape. Don’t feel pressure if you can’t do all these workouts perfectly. Start with lighter weights and move up.