Your Complete Guide To The Best Full-Body Exercises From Beginner To Advanced Stages

Successfully achieving any fitness goal requires a combination of different exercise moves and routines, not only because repetition can be boring but to prevent the muscles from being complacent. This can pose a challenge if your gym time is limited and you want to hit several muscle groups at once.

The Fitting Room Gym personal trainer, Toby Lynes, came up with a list of full-body exercises for beginner, intermediate, and advanced stages which will target multiple muscle groups while providing cardiovascular exercise. Make sure to update your insurance policy before indulging in any strenuous physical activity.

Beginner Full-Body Exercises


From standing position, drop to the floor by your feet, placing hands on the floor. Kick your legs back to attain a press up position. Bring your legs back so your knees come near your chest, then jump back up and place your hands over your head.

Since the movement involves your whole body from calves to abdomen up to the shoulders, it will make your heart rate increase, therefore, burning calories.

Medicine Ball Slam

Begin with your feet widely apart on either side of the ball. Squat down, pick up the ball, stand up on tiptoes, then quickly raise the ball over your head. Once your arms are fully stretched straight above your head, throw the ball down as hard as you can.

This exercise develops speed and strength, way beyond simple roof repair.

Dumbbell Romanian Deadlift

In standing position, hold dumbbells with your palms facing towards you. Draw your shoulder blades back, then hold your abdominals as you tuck your pelvis into a neutral position. Without changing posture, push your hips backward, slightly bend your knees and lower the dumbbells in front of your legs. As soon as your spine starts to curve, stop the movement and bring your hips forward to return to the starting position.

This exercise strengthens the posterior chain, strengthens the hamstrings and improves its mobility.

Lunge to Press

While standing, hold dumbbells by your shoulders, take a large step forward, lower until both knees are bent at 90° but not touching the ground. Press both dumbbells over your head, then slowly lower them back to your shoulders. Return to standing by pushing your front foot. Repeat with alternating legs.

This movement combines pressing for the upper body and lunges for the lower body to achieve a full-body workout.

Farmer’s Walk

Standing upright with shoulders tight and chest out, walk with your arms by your sides holding the weights.

This straightforward exercise works the core, legs, forearms, and back if done for an extended period.

Intermediate Full-Body Exercises

Chest-to-floor Burpee

From standing position, drop to the floor by your feet, placing hands on the floor. Kick your legs back to attain a press up position. Perform a press up with your chest touching the floor. Bring your legs back so your knees come near your chest then jump back up and place your hands over your head.

Dumbbell Hang Clean and Press

Start with your back flat and hips pushed back, arms dropped, hands holding the dumbbells with palms facing you. From there, quickly stand up, shrug your shoulders and go up high on tiptoes. Lift the dumbbells from your sides to your shoulders, then press them above your head, bring them back down to the shoulders and return to starting position.

This movement is good for developing power and can be used in HIIT sessions to pump the heart and zap calories. We don’t need a lawyer to prove that it delivers.

Wall balls

Stand near a wall, facing it. With a medicine ball held by your chest, do a squat. Push up through your heels then throw the ball on the wall using both hands. Catch and repeat.

As one of the most exhausting exercises, this move works your upper and lower body as well as your cardio fitness like electricity.

Crocodile Walk

Start from a press up position, lower your body and bring one knee up towards the elbow to crawl while moving the opposite arm forward. Maintain a straight posture.

Advanced Full-Body Exercises

Man Maker

This exercise is a combined execution of several moves to challenge your strength and cardiovascular system.


As one of the best compound exercises for strength development in the posterior chain, this movement is done using a barbell. The correct form must be established before lifting weights to avoid injury.

 Medicine Ball Over the Shoulder

Considered an advanced exercise as it requires properly bracing all the core muscles in a rounded or flexed spine posture.

Barbell Thruster

Combining front squat and overhead press, this movement can be added to a HIIT session as it works on the lower body and shoulders.

Burpee Pull-up

Utilizing a pull-up bar, this exercise requires a lot of determination and strength.

Based on Materials from Coachmag

Photo Sources: popsugar,,, Healthline