As we age, our bodies naturally change. We tend to become more sedentary, and our muscle mass decreases. Sadly, this can lead to any number of health problems, including obesity and heart disease. But there are things we can do to combat this trend – one of which is full body workout routines . Regular exercise not only keeps us healthy but also helps us stay strong and independent as we get older. So, if you’re looking for ways to improve your health, consider starting a regular exercise routine or full body workout routines. There are plenty of exercises that are suitable for all ages, so you can find something that fits your needs and abilities. Below are some full body workout routines you might want to try. Either go through the full body workout routines or select just a few exercises to get started with.
1. Shoulder Rolls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Relax your arms at your sides. Engage your core. Then, shift your shoulders forward, lift them upward, then roll them back until you feel resistance in your shoulder blades. Relax and repeat the movement. Start with 10 repetitions in each direction.
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2. Swimmers
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Relax your arms at your sides, then engage your core and extend one arm overhead. Push that same arm downward in front of your body, similar to a forward crawl swimming motion. Then, repeat the movement on the opposite side. After 10 repetitions, repeat the movement in the opposite direction. Start with 1 set of 10 repetitions in each direction.
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3. Reach & Pulls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Bend your knees and hinge through your hips to move into an athletic position. Extend both of your arms in front of your body at chest height. Then, contract your core and pull your arms back in a rowing motion, squeezing your shoulder blades together at the end position. Return to the starting position and repeat the movement.
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4. Cross-Body Reaches
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Bend your arms to position your hands at chest height. Contract your core, then twist your upper body to one side and reach across your body at chest height with one arm. Repeat the movement in the opposite direction. Start with 1 set of 10 repetitions on each side.
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5. Overhead Reaches
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Bend your arms to position your hands at chest height. Engage your core, then bend your upper body to the side as you reach over your head with your opposite arm. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
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6. Squat with Cross-Body Reaches
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Bend your arms to position your hands at chest height. Bend your knees and hinge through your hips to lower your seat into a squat position. Keep your knees behind your toes. Following the squat movement, contract your core, twist your upper body to one side, and reach across your body at chest height with one arm. Repeat the movement in the opposite direction. Raise back up to an upright standing position. Repeat the sequence of movements. Start with 1 set of 10 repetitions.
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7. Prisoner’s Squats
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Position your hands by your ears or interlace your fingers behind your head. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a deep squat. Raise back up to an upright standing position, squeezing your glutes at the top position. Repeat the movement. Start with 1 set of 10 repetitions.
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8. Skater Lunges
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Hop to the side with one foot, lifting your opposite foot and swinging your arms in the same direction. Repeat the movement in the opposite direction. Start with 10 repetitions on each side.
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9. Good Mornings
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Interlace your fingers behind your head or position your hands at your ears. Then, contract your abdominal muscles and pivot through your hips to bend your upper body forward. Ideally, your back should be parallel to the floor. Again, hold this position for a couple of seconds. Raise back up to the starting position and repeat the movement. Start with 1 set of 5 repetitions.
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10. Forward Fold to High-Low Plank
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Extend your arms overhead, then engage your core and pivot through your hips to bend your upper body forward, lowering your hands to the floor. Slowly walk your hands forward to move into a straight-arm plank position with your head, shoulders, hips, and legs in alignment. Lower down to one forearm, and follow the movement with your other arm, moving into a forearm plank position. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
Raise one hand and follow the movement with your other arm to move back into a straight-arm plank position. Walk your hands back to the forward fold position, then lift your upper body to return to an upright standing position. Repeat the sequence of movements. Start with 1 set of 5 repetitions.
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11. Hip Thrusters
Lie on your back on the floor with your knees bent and your feet flat on the floor, relaxing your upper body. Place your arms at your sides. Contract your abdominal area, then push from your heels to lift your hips, squeezing your glutes at the top position. Lower your hips to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
12. Bicycle Crunches
Lie on your back on the floor with your knees bent and feet flat on the floor. Place your hands either by your ears or interlace your fingers behind your head. Lift your knees up to a 90-degree angle. Tighten your abdominal area and slightly lift your upper body off the floor. Exhale, twist your upper body to one side to bring your knee towards your opposite elbow as you straighten your opposite leg. Inhale and return to the starting position. Repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
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13. Reverse Crunches
Lie on your back on the floor with your knees bent and your feet flat on the floor. Slightly raise up your upper body and support your weight on your forearms. Contract your abdominal area. Lift both legs up towards your chest, then extend both legs, keeping your heels above the floor. Bend your knees to return to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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14. Donkey Kicks
Begin in a 4-point position with your knees below your hips and your hands beneath your shoulders. Tighten your core and lift one heel towards the ceiling, squeezing your glutes at the top position. Lower your leg down to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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15. Child’s Pose
Begin in a 4-point position with your knees below your hips and your hands beneath your shoulders. Tighten your core, shift your hips back to your feet and extend your arms overhead, lowering your head to the floor. Take several deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds and return to the starting position. Start with 1 set of 1 repetition with a 10-second hold.
16. Squat and Reach
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Press your hands together at chest height. Engage your core. Bend your knees and hinge through your hips to lower your seat into a squat position. Keep your knees behind your toes. Raise back up to an upright standing position, bend your upper body to one side, and reach over your head with your opposite arm. Return to the starting position and repeat the sequence of movements, alternating sides. Start with 1 set of 5 repetitions on each side.
17. Lunges
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment in your upper body. Engage your core, take a big step back with one foot and lower your back knee down towards the floor, keeping your toes pointing straight ahead. Step back up to an upright standing position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
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18. Knee Raises
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and leg. Engage your core and lift one knee up to hip height. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Lower your foot to return to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
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19. Sumo Squats
Begin in an upright standing position with your feet considerably wider than shoulder-width apart and your toes pointed slightly outward. Maintain good alignment with your head, shoulders, and hips. Place your hands at your ears or interlace your fingers behind your head and tighten your abdominal muscles. Then, bend your knees and hinge through your hips to lower your seat into a deep squat position. Keep your knees behind your toes. Raise back up to an upright standing position and squeeze your glutes at the top position. Repeat the movement. Start with 1 set of 10 repetitions.
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20. Seated Bound Angle
Begin in an upright seated position on the floor, maintaining good alignment with your head, shoulders, and hips. Bend your knees out at your sides to bring the soles of your feet together. Hold onto your feet with both hands, pull your heels closer to your body, and elongate your spine. Hold this position for several seconds. Relax and repeat the movement. Start with 1 set of 5 repetitions.
21. Seated Forward Fold
Begin in an upright seated position on the floor, maintaining good alignment with your head, shoulders, and hips. Next, bend your knees out at your sides to bring the soles of your feet together. Engage your core and bend your upper body forward. Then, extend your arms overhead and lower your hands to the floor. Hold this position for several seconds. Relax and repeat the movement. Start with 1 set of 5 repetitions.
22. Seated Figure 4
Begin in an upright seated position on the floor with your knees bent and your feet flat on the floor. Place your hands on the floor behind you for support. Cross one ankle over your opposite knee. Lean your upper body forward to intensify the stretch. Take several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side. Start with 1 set of 1 repetition on each side, holding for 10 seconds.
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23. Garland Pose
Begin in an upright standing position with your legs in a wide stance and your toes pointing slightly outward. Maintain good alignment with your head, shoulders, and hips. Press your hands together at chest height and tighten your abdominal muscles, then bend your knees and hinge through your hips to lower your seat into a deep squat. Push your elbows against your inner thighs. Again, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Start with 1 set of 1 repetition, holding for 10 seconds.
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24. Downward Dog with Alternating Knees
Begin in a 4-point position with your knees below your hips and your hands beneath your shoulders. Tighten your abdominal muscles, push back with your arms, and straighten your legs as you lift your hips. Then, bend one knee to lift your heel off the floor. Straighten your leg to return to the downward dog position and repeat the movement on the opposite side. Start with 5 repetitions on each side.
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If you're looking for a way to start your day on the right foot or simply want to feel more energized throughout the day, try these simple exercises for full body workout routines. It doesn’t need to be complicated. It only takes 10 minutes of stretching and light movements to wake up your body and prepare for the day ahead. In conclusion, keep moving, stay healthy and try these full body workout routines!
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