When it comes to improving the overall fitness of your body, a total body approach is key. That means a workout plan that includes cardio, strength, core, balance and flexibility movements. It’s so important that we work all our major muscles rather than focusing on just one area over and over.
Why does this matter? Because your body is designed to move as a whole. Strength in one area supports strength in another. And when we build a balanced foundation, we move better, feel better, and reduce the risk of injury.
Variety matters, too.
It’s easy to fall into a routine of doing the same exercises week after week, but mixing things up challenges your muscles in new ways and helps you break through plateaus. Plus, let’s be honest—it keeps things a whole lot more fun.
To help you stay strong and inspired, I put together a video of 16 of my go-to total body exercises. These are the ones I come back to again and again in my own workouts and the ones I often include in Faithful Workouts routines.
Each one has value to your overall health. In some of them I use weights, band, loop or ball but many can be done with just your bodyweight. I also show different modifications for each move so you can choose the variation that works best with your body!
Mix & Match Tip:
Choose 5–6 exercises below to build your own total body circuit. Do 45 seconds of work, 15 seconds of rest, and repeat 2–3 rounds for an effective and efficient workout.
1. Mountain climbers
3 options: Plank, Standing, Chair
2. Squats
3 options: Jumps, Reg, Chair
3. Bird dog
3 options: Hands and Knees, Standing, Chair
4. Pushups
4 options: Toes, Knees, Wall, Chair with band
5. Brain and cardio
Use cross-body motions
2 options: Standing and Chair
6. Fun cardio
2 options: Standing and Chair
7. Milo muscles movement
2 options: Standing and Chair
8. Shoulder raises that make you think and works your balance
9. Functional movement bending over and putting on shelf
2 options: Standing and Chair
10. Multi muscle tricep and core
3 options: Laying down, Standing, Chair
11. Lunge with biceps
Using opposite arm and leg makes it a great brain and body move
2 options: Standing and Chair
12. Calf Raises
We often forget about or ignore the calf muscles
Also good for achilles
2 options: Standing or Chair
13. Multi muscle flies and core
2 options: Laying down and Chair
14. Standing core twists
Good for core, back and brain
15. Core twist and lift
3 options: On Ground, Standing, Chair
16. Figure 4 stretch
2 options: On Ground and Chair
Bonus for doing it with with movement that works your core!
Your Turn:
Start by choosing 4–5 new exercises to try this week. Keep what challenges you, and rotate in new ones to keep it fresh. Full-body training doesn’t have to be complicated but you should remain consistent and intentional.
And remember: when we move our bodies with care, we honor the gift God has given us.
