Whether you want to become more comfortable with strength training or don't have time for a five-day workout split, full-body exercise routines can do the trick. You can enhance your full-body workouts with this list of equipment.
Essential Equipment for Full-Body Workouts
Full-body workouts target multiple muscle groups in a single session and are especially helpful if you are short on time or seeking to improve your general fitness. While bodyweight exercises, such as pushups and squats, can make up part of a full-body workout routine and are beneficial for balance, resistance is what gets the muscles growing. This equipment can boost your workout and provide an exciting challenge.
1. Dumbbells
Dumbbells are extremely versatile and beneficial for beginners and advanced users alike. In addition to the usual go-to exercises — goblet squats, chest presses and lateral raises — you can use dumbbells to target multiple muscle groups at once:
- Squat to press: Hold two dumbbells perpendicular to your chest as you squat down. Press the dumbbells over your head as you rise to standing.
- Overhead curtsy lunges: Hold one dumbbell in both hands over your head as you cross one leg behind the other and sink into the curtsy position. Rise up and switch legs, keeping the dumbbell overhead.
- Clean and press: Hold one dumbbell in each hand in front of your body. Hinge at the hips while keeping your chest up and your back straight. Pull the dumbbells up, snap your hips forward and continue pulling the dumbbells up so they travel up your body and over your head. Reverse the movement to bring the weight back down.
Form is key to getting the maximum benefits and keeping yourself safe. Start with a lighter weight, or no weight at all, before increasing resistance.
2. Resistance Bands
Resistance bands are an excellent example of affordable equipment for full-body workouts. They're compact and portable and offer an easy way to add resistance to bodyweight exercises. For example:
- Shoulder presses: Stand with both feet on a looped resistance band. Grab the top of the band in both hands and press up.
- Squats: Pull a mini band up both your legs above your knees to do squats.
- Rows: Wind a resistance band with handles around a pole or similar heavy object. Grab one handle in each hand, and pull the resistance band taut, keeping it level with your chest. Pull your elbows back and squeeze your back muscles.
- Pullups: Loop the band around the middle of the bar, grab the bar on either side and step into the bottom of the loop. It'll assist you in pulling up your weight!
3. Kettlebells
Kettlebells help you grow your functional strength. For example, dynamic kettlebell swings work your shoulders, back, core, hips, glutes and legs. Stand with your feet hip-width apart, and grip the kettlebell handle in front of your body with both hands. Keep a slight bend in your knees, press your hips back and squeeze your glutes as you push your hips forward. The weight should swing between your legs and then in front of your body.
For a more advanced full-body exercise, give the kettlebell snatch a try. Take a similar stance to the kettlebell swing, but place the kettlebell on the floor in front of you. Hinge from the hips to grab the kettlebell with your right hand, and pull the kettlebell up between your legs as you stand. As the weight reaches your hips, rotate your arm so that the bell flips from the front of your wrist to the back. Continue pulling the weight until it's pressed over your head. Lower the weight and repeat with your left hand.
4. Ironax Functional Trainers
If you're looking to make a more significant investment in your home gym, consider an Ironax functional trainer. You've got some options:
- Ironax XFT: This functional trainer has adjustable pulleys and multiple handle attachments. The XFT Strength Combo comes with an adjustable bench and Olympic weight set.
- Ironax All-in-One: This sleek model is loaded with diverse attachments and spotter arms to provide extra safety during heavy lifts. There's also an All-in-One model with an adjustable bench and an Olympic weight set.
Use the rope for tricep extensions, the ankle cuff for hip abductions and the handles for rows. If you get a combo machine, you can take on barbell deadlifts, squats and chest presses.
5. Stability Balls
Engage your core by sitting on a stability ball for exercises like seated shoulder presses. Here are some more ideas:
- Squats: Place the ball against the wall and gently lean against it. Squat down, allowing the ball to roll with you.
- Planks: Take the normal plank position, but place your forearms on the stability ball.
- Pushups: Take the position above, but inverse — keep your lower legs on the ball and your arms on the ground.
- Hamstring curls: Lay on your stomach with the ball between your ankles. Bend your knees to bring the ball toward your back.
Stability balls come in various sizes and are made of durable plastic to prevent bursting.
6. Medicine Balls
You can use medicine balls for core exercises like Russian twists or explosive and agile movements like:
- Wall balls: Stand perpendicular to a wall. Twist your core to toss the ball against the wall and catch it on the rebound.
- Ball slams: Raise the ball over your head and go onto your toes. Squat down and slam the ball against the floor with as much force as you can.
- Lunge passes: Stand with one leg in front of the other and hold the ball at your chest. Bend into a lunge, passing the medicine ball under your front leg and back up as you straighten your legs.
Tips for Choosing the Right Equipment
Use these tips to choose which equipment to invest in first:
- Assess your space: If you're able to dedicate an entire room to your home gym, you may be able to purchase a functional training machine like the Ironax XFT or the Ironax All-in-One. If you're making use of existing space, such as your living room or a guest room, stick to space-saving equipment like resistance bands.
- Stick to your budget: Make a list of must-have items before your nice-to-have items. For example, you might prioritize dumbbells over resistance bands to start because they're more versatile. It's also good to browse different brands and retailers to find the best deals.
- Prioritize room for growth: Functional training machines are beneficial because they allow you to add more weight as you get stronger. Dumbbells are similar as long as you have enough of them!
How to Create a Full-Body Workout Routine
Now that you have your equipment, you can create your routine. Because you're exercising multiple muscle groups in one session, three workouts per week is generally sufficient — you don't want to overtax your body. Experts also recommend spending 65%-75% of each session focused on strength training, with the rest dedicated to cardio.
During the cardio portion, prioritize "Zone 2" cardio, in which your intensity level ranges between 60% and 70% of your maximum heart rate. You might walk, jog, bike, swim or row. Compound exercises, such as squats, deadlifts, bench presses, pullups and overhead presses, are your best bet for the strength training portion.
Here's a sample workout using the equipment above:
- Monday: Dumbbell squats to shoulder presses, kettlebell swings, cable tricep extensions, Russian twists
- Wednesday: Kettlebell snatches, ball slams, chest presses, resistance band rows, stability ball pushups
- Friday: Cable machine deadlifts, assisted pullups, wall balls, hamstring curls, stability ball planks
Leave at least one rest day between sessions to enjoy the best results.
Find the Best Equipment for Full-Body Workouts From The Treadmill Factory
Outfit your home gym with full-body equipment from The Treadmill Factory. We have partnerships with some of the most recognized manufacturers in the space, which means we can negotiate great prices while connecting you to high-quality equipment, from dumbbells and kettlebells to Ironax functional training machines.
Give us a call at 888-469-3031 or visit one of our stores in Ontario and Alberta to get new equipment for your full-body workouts!
