Full Body Workout Exercises

Exercises For A Full Body Workout At Home

This article outlines some of the best full body workout exercises. It includes beginner and intermediate alternatives to the exercises and has been created as a general guide for a workout that can be done without weights or the need for any gym equipment. 

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Always Warm Up Before A Full Body Workout

A light warm up helps prepare the body for the more vigorous exercise to come. It doesn’t need to be complicated, it is just good to get your body moving and your blood flowing before you get started with your full body workout. 

Walk on the spot for 30 seconds and try to exaggerate your body movements. Aim for soldier marching and make sure to concentrate on your breathing throughout.

Take a moment to recover if you need to and then stand upright with your feet shoulder width apart. Raise your arms above your head, breathing in slowly as you do so. Hold the position for a few seconds and then lower your arms, exhaling as throughout the movement. Repeat this movement ten times to open up your torso. 

Next up, arm circles can help improve mobility in the arms and shoulders. Standing with your feet at around shoulder width apart, bring your arms up from your sides until they are horizontal. Start making small circles with your arms and gradually make the circles bigger as you do so.

Hip circles are good for limbering up your lower body. Again, standing with your feet around shoulder width apart, place your hands on your hips and bend your knees slightly. Begin to rotate your hips in a circular motion and, as with the arm circles, you can make the circles gradually bigger to increase the range of motion.

This is a basic home warm up that uses every part of the body. Depending on your level of fitness, strength and flexibility, it is also good to try and incorporate some stretching and light plyometric movements into your warm up too.  
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Home Full Body Workout Exercise: Press Ups

Get down into the plank position with your hands slightly wider than shoulder-width apart. Your feet can either be together, or spread slightly to help balance. Just make sure that you keep a nice straight line from your head to your heels and keep your core, abs and glutes engaged throughout the exercise.

The ideal form for a press up movement involves lowering your torso by bending your elbows. This exercise should engage the whole body, but with most of the work being done by the chest, shoulders and arms. Keep your elbows close to your sides as you lower yourself down and aim to get your body as low to the ground as possible. Some people like to hold this position for a moment before pushing the torso back into the starting plank.

If you’re building up to doing press ups then it is possible to perform press ups from a kneeling plank position, or standing upright facing the wall. 
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Home Full Body Workout Exercise: Body Weight Squats

Start off by standing with feet shoulder width apart with your toes pointing forwards, or slightly away from each other if it is more comfortable. The idea of a squat is to engage the lower body and the core to ensure stability during the movement, which is often likened to sitting down into a chair that isn’t actually there. 

Keeping your core engaged, chest lifted and your head upright, bend the knees and push back the hips until your thighs are parallel to the floor. If you cannot lower your body to this level then just stop where your range of motion ends. From there you need to engage the legs and squeeze the glutes as you push back into the starting position. Focus on proper form and technique (including breathing). 

If you are new to squatting then it is a good idea to get used to the movement. Start out by lowering yourself slightly to get used to the movement. You can also try lowering yourself into a sturdy chair and concentrating on controlling the movement on the way down. From the sitting position you can then stand up again with the same emphasis on controlling the movement. This can help build the strength and flexibility you will need to perform the unassisted bodyweight squat.
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Home Full Body Workout Exercise: Glute Bridges

As the name suggests, glute bridges really concentrate on the muscles in your behind. The exercise also engages your legs, abs and core, as well as some stabilising muscles in your shoulders and lower back too. Start off by laying on your back with your knees bent, feet flat on the ground and your arms by your side with palms facing down.

As with the other home workout exercises, it’s good to keep your core tight throughout the range of motion in this exercise.

The idea is to lift your bum off of the ground by engaging your legs and glutes. Drive the hips upwards and squeeze your glutes at the top of the movement before lowering back down to the starting position. If you are not quite strong enough then you can build up to a full glute bridge over time. Get into the starting position. The idea is to push with one side by rotating your torso a little bit to raise one hip slightly. Do this on both sides and work your way up to the full range of motion over time.
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Find Out About Getting A Personalised Workout Plan With A complete full body workout guide

The exercises that are written here form the basis for a great home workout session, but this workout won’t be for everyone.

There are a whole host of different home workout plans available with NKPT Online. You can also find out more about getting a personal fitness plan by booking a consultation with our online personal training service.