Looking for a diverse set of exercises to target your entire body? We’ve got you covered with a range of movements that you can mix and match to create varied workouts, whether you’re at home, in the gym, or on a busy work trip. These exercises will help you stay on track with short workouts ranging from 3 to 20 minutes.
1. Unilateral Deadlift Exercises
- Stand with arms by your sides and weight on your right leg.
- Keep your back straight, push your hips back, and extend your left hand toward the ground in front of your right foot while lifting your left leg.
- Hold this position briefly and then return to the starting position. This is one repetition. Complete all repetitions before switching legs.
2. Elevated Glute Bridge
- Lie on your back with arms by your sides and palms facing up.
- Place your heels on the edge of a bench, hip-width apart, with legs bent at 90 degrees.
- Contract your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- Hold for a moment and then slowly return to the starting position. This is one repetition.
3. Plank Shoulder Tap Walk Exercises
- Start in a high plank position with hands slightly wider than shoulder-width apart.
- Lower your body into a push-up, almost touching the ground, then push back up.
- As you rise, push your glutes upward, pressing your heels toward the ground to form a triangle.
- In this position, perform shoulder taps and then return to the starting position. This is one repetition.
4. Y-Raise with Alternating Arm Raises
- Stand with feet hip-width apart and hinge forward at the waist, keeping back straight and core engaged.
- Raise arms to form a Y shape with the upper body.
- Squeeze your shoulder blades and lift your hands as high as possible behind you.
- Then, raise the left arm while lowering the right arm three times and return to the starting position. This is one repetition. Complete all repetitions before switching sides.
5. Deadbug Exercises
- Lie on your back with arms and legs up, knees bent at 90 degrees.
- Keep your lower back pressed into the floor, engage the core, and slowly extend right leg and left arm downwards.
- Hold briefly, then return to the starting position and repeat with the opposite limbs. This is one repetition.
6. Upright Bird-Dog Exercises
- Sit on a bench with your back straight, hands on the seat on either side of you, and slide your buttocks forward until they are in front of the bench.
- Keep shoulders down, engage the core, lift the right arm forward to shoulder height, and slightly raise the left foot.
- Hold briefly, then slowly return to the starting position and repeat on the other side. This is one repetition.
Incorporate these exercises into your routine for a comprehensive full-body workout that targets all major muscle groups. Remember to focus on proper form and listen to your body to prevent injury and maximize results.