Full-Body Workout

Here’s a full-body workout with 32 printable exercises that include abs (core), legs, glutes and arms. Whether you are just starting to exercise, haven’t exercised in a while, or want a new routine, check out the exercises in this workout to see if they are right for you.

Check our Exercises page for more balance, endurance and flexibility exercises. Also check Exercise Essentials Shop for mats and weights to get you started.

If you are a beginner or haven’t exercised in a while, choose 1-2 exercises for each muscle group, print them and record your progress on the back of the page. Then, after a few weeks, switch to new exercises. This way, you’ll be exercising muscles that may not have been exercised.

Tap [Exercise] to open an exercise description you want to see. When exercise appears, click Print to print just that exercise.

Full-Body Workout

  • Difficulty: Beginner to Intermediate
  • Print

Planks » 60 seconds »  [Exercise]
Side Plank » 30 seconds each side »  [Exercise]
Horizontal Scissor Kicks » 20 »  [Exercise]
Hamstring Curl » 2 sets of 20 » [Exercise]
Foam Roller Plank  » 2 sets of 10 » [Exercise]
Push Ups » 20 »  [Exercise]
Jackknife » 10 with an 8 lb. weight »  [Exercise]
Step Up » 10 on each leg »  [Exercise]
Leg Extension » 50 lbs 10 reps » [Exercise]
Machine Thigh Abductors  » 40 lbs 10 reps » [Exercise]
Thigh Adductor » 40 lbs 10 reps » [Exercise]
Tricep Bench Dip » 2 sets of 10 » [Exercise]
Bird Dogs » 10 slowly, hold 3 sec » [Exercise]
Prone Leg Kick » 10 each leg » [Exercise]
Prone Kneeling Leg Extensions » 40 lbs 10 reps » [Exercise]
Roman Chair Leg Raise » 10 reps » [Exercise]
Jump Up on Step » 10 reps 2 sets » [Exercise]
Sit-Ups » 2 sets of 10 »  [Exercise]
Twisting Jackknife » 10 each leg » [Exercise]
Lunges » 5 each leg »  [Exercise]
Forward Jump  » 10 reps » [Exercise]
Tricep Extension » 10 reps » [Exercise]
Dumbbell Fly’s » 20 reps  » [Exercise]
Lying Toe Touch » 20 reps  » [Exercise]
Mountain Climber » 2 sets of 10 » [Exercise]
Air Bikes » 3 sets of 15  »  [Exercise]
Squats » 60 – 80 »  [Exercise]
Lat Pull Down Machine » 12 – 35 lbs  » [Exercise]
Tricep Push Down »  5 – 5 lbs »  [Exercise]
Tricep Curl » 5 lbs – 2 sets – 10 reps » [Exercise]
Stepper Lie Down / Stand Up  » 10 reps  – 2 sets  » [Exercise]
Elliptical Machine » 20 minutes »  [Exercise]
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