18 Total body workouts for men and women

Exercising is one of the best ways for a better health and energy. Are you doing workouts every day? What kinds of activities you do? Each person has his own options, but have you ever heard about the total body workouts? They can boost up the body improvement totally and that is excellent to do it for fitness. In this comprehensive article, VKool.com will show you top 18 best total body workouts for men and women, hopefully, you will enjoy and try to do your best at home every day.

Top 18 Best Total Body Workouts For Men And Women

1. Barbell Bench Press

total body workouts - barbell bench press

  • Lie on the flat bench and raise the bar.
  • Hold and straighten over the locked arms. This is the beginning position.
  • Inhale and some down until the bar touches the middle chests.
  • Pause a bit and push the bar to the beginning position. Inhale.
  • You should push the bar by using the chest muscles.
  • Make sure to lock the arms and squeeze the chest and hold for a second.
  • Come down slowly and be sure to manage the barbell during the activity.
  • Repeat the exercise.

Read more: Bodyweight Exercise Guide

2. Dumbbell Bench Press

total body workouts -dumbbell bench press

This exercise is also one of the best total body workouts for both men and women and you can follow the instruction:

  • Lie down on the flat bench and hold a dumbbell in your hands, rest on the top of the thighs. Face your palms each other.
  • With the support of your thighs, you raise the dumbbells, list them and hold in front of the width of the shoulder.
  • Now you rotate the wrists to the palms and put the dumbbells to the chest sides and create a 90-degree angle with your forearm and upper arm. Manage the dumbbells during the exercise.
  • Exhale and push the dumbbells up with your chest.
  • Lock the arms and squeeze the chest.
  • Hold it for a second and reduce slowly.
  • You can reduce the weight to raise it longer.
  • Repeat the movement to improve your total body fitness.
  • Avoid dropping the dumbbells near to you when you finish the exercise, instead, you should raise your legs, twist the wrist and face the palms each other. Then put the dumbbells on the top of the thighs and they touch the thighs.

3. Bent Over Barbell Row

total body workouts - bent over barbell row

Here are the steps of the total body workout:

  • Hold a barbell, face your palms down, bend the knees slightly, and put the torso forward.
  • Straighten your back and keep it parallel to the ground. Also, you keep your head up and put your barbell in front of you. This is the beginning position.
  • Now stabilize the torso, exhale, and lift the barbell toward you.
  • Keep your elbows near the body and hold the weight with forearms.
  • Then squeeze your back muscles and hold it.
  • Inhale and reduce the barbell slowly to the beginning position.
  • Repeat the exercise.
  • Warning: You should not do this exercise if your back gets pain and you avoid slouching your back forward because it can lead to injury.

4. Barbell Curl

total body workouts - barbell curl

  • Firstly, you stand up and put the torso upright. Now you hold the barbell at the width of the shoulder. Face forward the hands and keep the elbows closer to your torso. This is the beginning position.
  • You keep your upper arms stationary, contact the biceps, curl the weight while you breathe out. You can more forearms only.
  • Now continue moving until you contract the biceps entirely. Hold it for a second.
  • Return to the beginning position while you inhale.
  • Repeat it.

5. Dips – Triceps

total body workouts - dips – triceps

  • Get started, you hold the body at the length of the arms.
  • Now you breathe in and lower the body while you keep the torso upright and the elbows are close to the body. Reduce the body until it is at 90-degree angle between the forearm and upper arm.
  • Exhale and use the triceps to push the torso to the beginning position.
  • Repeat the exercise.

6. Hanging Leg Raise

total body workouts -hanging leg raise

  • Hanging from the bar with the extended arms. Keep the legs straight down and roll the pelvis slightly backward. This is the beginning position.
  • Raise the legs until you get a 90-degree angle with your legs. Exhale and hold the contraction for some seconds.
  • Return to the first position while you inhale.
  • Repeat the exercise.
  • You can do this exercise with the vertical bench.

7. Barbell Squat

total body workouts - barbell squat

Barbell squat is one of the best performances for the total body. This is the instruction how to do the movement:

  • Set the bar below the level of the shoulder, then step under that bar and put the back of the shoulders across it.
  • Use your arms to hold the bar and lift it by pushing the legs and keeping the torso straight.
  • Keep it far from the rack and point your toes. Keep the head up during the performance and straighten your back, as well. This is the beginning position.
  • Now you start lowering the bar by bending the hips and knees. Straighten the posture and reducing it until the calves and the upper leg creases a degree less than 90.
  • Inhale when holding this position.
  • Exhale, raise the bar, push the floor, and straighten the legs.
  • Turn back to the beginning position.
  • Repeat the exercise.

8. Standing Calf Raises

total body workouts -standing calf raises

  • Adjust the calf raise until it fits your height.
  • Now you put the shoulders under the pads and face forward the toes. Put the feet balls on the calf block and extend the heels. Then push it up by extending the knees and hips.
  • Bend your knees slightly; face the toes forward, outwards, and inwards. This is the beginning position.
  • Exhale and raise the heels, extend the ankles as high as you can. Make sure that you keep the knee stationary during the movement. Hold the position for a second before returning to the first position.
  • Breathe in and lower the heel, bend the knees and turning to the first position.
  • Repeat the exercise.
  • Be sure to straightening the back all the time of performance.

9. Burpees

total body workouts - burpees

Burpees are the great total body workouts for you and it can strengthen as well as increase your health very well. Let do it frequently to get the best results.

  • Stand tall and get started with the squat position by putting your hands on the ground in front of you.
  • Now you kick the feet back into he push-up position.
  • Reduce the body and now your chest touches the ground.
  • Jump and turn the feet back to the squat position as far as you can.
  • Jump into the air as high as possible.
  • Repeat the exercise

10. Squats

total body workouts -squats

Squats are excellent total body workouts that can work well for your shoulders, back, core, and other parts of the body. The workouts can power the body and you can add weight to challenge them. How to do this movement? Here is the direction:

  • Stand tall and keep the hip wide apart.
  • Pull the shoulders back and engage the abs.
  • Push the hips and butt back like you sit on a chair.
  • You can keep a weight on the heels and reduce until the thighs are parallel to the ground.
  • Raise the back to the beginning position, squeeze the butt, and push the knees outward.
  • Repeat it.

11. Steps Up

total body workouts -steps up

To strengthen your legs, core muscles, or build endurance, step ups are the perfect exercise for both men and women. You can add weight to get more challenges and here is the way to do it:

  • Stand in front of a surface.
  • You pull the shoulders back and tighten the abs.
  • Set the right leg on the box and step to the top of that box.
  • Keep the feet flat and step back.
  • Change the leg and do the same.

12. Pull Ups

total body workouts -pull ups

Pull ups are really best total body workouts that can improve your core and other parts of the body. Click To Tweet This is the detailed guide how to do the movements:

  • To begin, you hang from a bar of pulling up.
  • Face the palms away from your body and keep the shoulders back, the chest up, crosses the feet, and squeeze the glutes.
  • Now you pull your body and rest the chin over the bar.
  • Reduce the back down with management.

13. Push-ups

total body workouts -push-ups

Push ups will be good for your leg muscles, butt, core, chest, back, and arms. This is a common exercise that many people follow and you can do it conveniently at home or in the class.

  • You let begin with the plank position and put the shoulders over the hands.
  • Keep the thighs, glutes, and abs tight.
  • Reduce the body until the chest touches the ground.
  • Keep the elbows close to the body and push the body back to the beginning position.
  • Repeat the movement.

14. Dips

total body workouts -dips

To make your abs, shoulders, triceps, and chest stronger, dips are very good for that target. How to do those total body workouts? Get started with this instruction:

  • Stand between the bars parallel to you.
  • Grab the bars and keep the arms straight.
  • Then hoist your body off the floor and cross the legs slightly.
  • Pull the shoulders back and keep the chest up.
  • Next, you reduce the body and keep the elbows parallel to the ground.
  • Now raise your body back to the beginning position and straighten your arms.

15. Kettlebell Swings

total body workouts -kettlebell swings

Kettlebell swings are casual total body workouts that can help you reduce weight, increase your power, improve endurance, add capacity, and much more. The steps are:

  • Stand tall and put the legs wide apart.
  • Hold a kettlebell between eh hips and swing them slightly behind the legs.
  • Now you propel the hips forward and keep the kettlebell straight over the head.
  • You eye on the kettlebell straightly.
  • Now you pull the kettlebell down and repeat the exercise.

16. Handstands

total body workouts -handstands

Handstands will build your core, upper body, increase balancing skills, and improve your bone health really well. The steps are very simple like this:

  • Place both your hands on the ground.
  • Then you tuck up or jump with control and hold a handstand.
  • Reduce the body down with the management and repeat the exercise.

17. Jump Lunges

total body workouts -jump lunges

This will challenge your skill of balancing and it provides full energy for your body. Here are the simple steps you can follow:

  • You begin with the lunge position; your knees touch the ground.
  • Then you jump explosively and switch the legs.
  • The rear leg in the front and vice versa.
  • Repeat the exercise.

18. Rolling Out

total body workouts -rolling out

  • You get started with the push-up position and place the feet on the top of the ball.
  • Now you use the core muscles to lift the butt over the torso.
  • Hold it and when you reduce the body back, you should move the body along the ball and your arms are in front of you.

To learn more useful information, you can visit our main page about fitness. After reading the article about top 18 best total body workouts, I hope that you have got the comprehensive information about the full body workouts for men as well as women. If you have any question, please leave your comments below.

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