Perform dynamic movements and bodyweight exercises including squats, lunges, wall push-ups, and hinges for 5 minutes of light cardio or warm-up variations of each exercise.
Warm Up
One of the best chest exercises, the chest press, starts your entire body workout. It works the chest, shoulders, and triceps, making it a fantastic compound motion.
Chest Press
The back is the next major upper-body muscle. One-arm rows work the lats, the large back muscles. This move also works your biceps.
One-Arm Row
Next in your total body workout are your shoulders, which may be heated from chest pushes.
Overhead Press
Avoid weight swinging, which generates momentum. Instead, hoist the weight slowly and controlled to use all your muscles.
Hammer Curl
An auxiliary exercise like the kickback can boost triceps volume and results as chest presses target them. Y
Kickback
Deadlifts are difficult to master, but they are a great way to start the lower-body workout.
Deadlift
Squats are essential to any strength routine, especially a total-body workout. This functional workout works all the muscles you use to sit, stand, and walk.
Squat
By working numerous muscle areas with fewer exercises, lunges save time and maximize workouts.
Lunge
To target your abs, do the bicycle crunch. Like the crunch, this technique works all ab muscles, focusing on the obliques.
Bicycle