Fitness Articles

7 Exercises to Work Your Whole Body

The Ready-to-Order Workout


Ever gone through a workout and afterwards said, "That was great, except I forgot to work my triceps," or "I should have done a set of leg lifts"? Here’s a workout that will have you thinking, "Why haven't I done this routine before?" The following 7-exercise workout will target every major muscle group.


Click Here to Add This Workout to Your Fitness Tracker!

1. Wall Squats with a Ball is an awesome workout for your quads and can also help with posture.

2. Dumbbell Lateral Raises will work your shoulders and arms.

3. Dumbbell Reverse Flys on a Swiss Ball is a great workout for the shoulders and upper back, areas that are often neglected.

4. Crunches on a Ball add a kick to regular crunches and work your abs. 

5. Pushups on a Ball is the classic chest exercise, with a little bit of a twist.

6. Hamstring Flexion with Ball is a great exercise to strengthen your hamstrings and calves, and improve your stability in your core.

7. Swimming is a great workout for your lower back. It requires no equipment so you can do it anywhere.

Click Here to Add This Workout to Your Fitness Tracker!

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Page 1 of 1  
Got a story idea? Give us a shout!

Member Comments

  • I would love to partake in swimming. I miss having a pool nearby!
  • This article assumes everyone has access to a fitness ball. If you don't, too bad.
    I do the 5 X 5 workout. It is faster and I have a very busy life.
  • Have to get the ball and weighs.
  • Good workout ...adding to my tracker
  • definitely time crunched most days. have the necessary equipment. so thanks!
  • Love the photo of the lady squatting the barbell..but it isn't mentioned in the article!
    If you really want to workout do the
    squat shown in the photo, plus some
    chair dips,
    deadlifts and
    pullups.. that is all you need.. .Too bad though, I can't do the pullups, but I try. =D
    I think this is just the exercise plan I need to get me really motivated to exercise consistently!
  • I wish i had found this sooner. i have been trying to come up with exactly this plan. I have them printed in a folder. I just hope I can find it again Pat in maine.
  • RONNIE112
    Wow! I really love the workouts shown here! I must get ball and some weights.
  • SlimKim80, thanks for the "Swimming" input......I would normally have skipped right over that thinking that is was swimming in a pool, not a floor exercise. Txs again!!
  • Actually, the "swimming" the article is referring to doesn't require a pool pr a swimsuit. If you click on the the link in the article it shows a demo of the "swimming" the article is referencing.
    This looks like a great suggestion, but how about a great all-over workout for those of us who cannot afford a ball?
    Too bad this is not a routine you can do daily. Since most experts recomend a day of rest between working various muscles, I do upper body one day and lower body the next. However I do have a oroblem finding good standing leg exercises I can do. I do not own any chairs that are stable enough to do sitting exercises, due to bad knees I cannot get down (and get up again) on the floor to do any exercises. I have tried doing leg lifts on both my bed and couch, and I cannot get proper form as I sink in to much. I did leg lifts on the firm benches at therapy ok. I went to physical therapy for a while for my knees and they said don't do anything that hurts, but most everything they had me do hurt, so i stopped going. I have a tiny, full apartment and am unemployed over 2 years, so new equipment us out of the question. Also In the past I purchased some exercise stretch bands, but they were both humongously long and not adjustable. - being super short one size fits all does not work. Even machines at the womans gym I joined for a while a long time ago, could not be adjusted down to where i could exercise in comfort.
  • I am laughing at the statement that "swimming requires no equipment." Really? At the very least I need a pool and swimsuit to swim.
    Also, I recently learned from two physical therapists that any exercist that requires a stability ball is not a beginner exercise. It has to be built up to, and I was actually required to stop using one during my therapy.
    Can you post core strengthening exercises with no stability ball?

About The Author

Joe Downie Joe Downie
Joe, an exercise enthusiast, is a certified physical fitness instructor and high school soccer coach.

x Lose 10 Pounds by May 5! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.