- Some full body cardio exercises include jumping rope and jumping jacks. Another good exercise is ice skaters. Ice skaters are a good plyometric exercise that involves hopping side to side and swinging your arms like a speed skater. This is one of the best full body workouts because it involves a lateral movement, as do jumping jacks. Most people work exercises in a forward plane like running or lunges. Because we walk and move in a forward motion most of the time it is best to balance that with some lateral full body movements. Take slow, deep breaths while you exercise to prevent fatigue.
- The triceps plate squat uses a weighted plate that you can find on a barbell. It is a combination of tricep extension, shoulder press and squat exercise making it one of the most comprehensive exercises you can do. You should do two to three sets of 12 reps.
Hold plate in both hands over your head while standing with your feet shoulder-width apart. Your feet should face straight forward for regular squats, but for variation you can also point your toes out to do plie squats, also called sumos. Bend your knees and allow your hips to reach backward. Lean forward slightly. Simultaneously, bring your arms straight in front of you down the center of your body between your legs. Stand back up and bring your hands over head. Bend your elbows behind your head and extend your arms back over your head to work your triceps. That's one repetition.
Another variation you can try is to add a calf raise. As you stand up in your squat raise onto the balls of you feet. Set your heels back down before bending your knees to squat again.
You can also use a kettlebell for this exercise. Choose a weight that will fatigue your muscles on the last rep, but is not so difficult that you do not feel you can easily control the weight. - You can do this exercise with a cable machine on the middle pulley or a resistance cable. It works your core, legs, back, and arms. The resistance cable version is easy to do at home or the gym. Simply wrap the cable around a stationary object and step back so that you are facing the object with your arms extended. There should be a mild tension in the cable. Turn your palms up and hold a handle of the cable in each hand. Squat down. As you stand up, pull your arms and shoulders back. Keep your elbows tight to your body. Squat down and extend your arms. Keep your abs and glutes squeezed tight. The core work in addition to the back, leg, and arm work make this one of the best full body exercises.
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