Full body exercises: step-by-step technique

13 exercises for full body with short guides: how to do them, common mistakes and alternatives. Equipment: bodyweight, dumbbells, barbell, and kettlebell.

• BurpeesBodyweight · IntermediateA whole-body conditioning move: squat down, kick back to a plank, then stand or jump up. Remove the push-up or jump to scale it.
• Farmer's carryDumbbells · BeginnerWalk tall with heavy weights in your hands; trains grip, trunk and posture. Logged as seconds walked.
• Power cleanBarbell · AdvancedAn explosive Olympic lift that pulls the bar from the floor to your shoulders.
• Barbell thrusterBarbell · IntermediateA front squat flowing straight into an overhead press.
• Dumbbell thrusterDumbbells · IntermediateA squat flowing straight into an overhead press for a full-body, high-heart-rate lift.
• Dumbbell snatchDumbbells · AdvancedAn explosive one-arm lift that takes a dumbbell from the floor to overhead in one fluid motion.
• Dumbbell clean and pressDumbbells · IntermediateLift the dumbbells from hip to shoulders, then press them overhead for total-body power.
• Kettlebell cleanKettlebell · IntermediateA hip-driven pull that brings the kettlebell from between your legs to the rack position at your shoulder.
• Kettlebell snatchKettlebell · AdvancedA powerful one-arm swing that takes the kettlebell from between your legs to overhead in one motion.
• Turkish get-upKettlebell · AdvancedA slow, multi-step movement from lying to standing while holding a weight overhead, for stability and control.
• Kettlebell clean and pressKettlebell · IntermediateClean the kettlebell to your shoulder, then press it overhead in one smooth combination.
• Bear crawlBodyweight · IntermediateA crawl on hands and feet with knees hovering that works the whole body.
• InchwormBodyweight · BeginnerA walk-out from standing to a plank and back that warms up the hamstrings, shoulders and core.

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.