Aside from gait — your pattern of walking — the fundamental, full-body exercises and movements of a human being are pushing, pulling, hinging, lunging, and rotating. When you play a sport, compete in a Spartan race or DEKA event, or simply go through everyday life, that’s what you’re going to be doing: pushing, pulling, hinging, lunging, and rotating. The goal with functional training is to become stronger and more resilient when performing those movements or being in those positions.
While 100+ body exercises might seem like a lot, they are all just variations of the fundamental movements (and there’s even a lot of overlap). You don’t need to have all 100+ body exercises in your current workout program or routine, but it’s a good idea to familiarize yourself with them. They can be options for when you’re looking to challenge your body in new ways, want to build up a weak spot, or need an alternative for another exercise that may cause pain.
Our Spartan Coaches also use these 100+ exercises regularly in their workouts and programs on the Spartan FIT app. Ready to start a new program? Download the app today.
The Best Body Exercises to Build Muscle and Get Toned
If you’re just getting into training, always start with bodyweight training before hitting the weights. Bodyweight movements are where you learn how to move your body safely and efficiently. Once these body exercises have been mastered, then you can progress to resistance training. Get started now with our bodyweight basics.
These movements aren’t about building the most muscle or losing the most fat. While they will help you achieve that, the primary purpose of these body exercises is to build you up so that you’re functioning at your highest level possible. Level up your training with these functional strength and mobility exercises.
Core strength is critical for strength, power, and avoiding injury. There are 35 individual muscle groups that make up the core, and these 15 exercises target them from every angle. Start building the strongest core on the course with our essentials.
Warming up and doing active recovery are just as important as the toughest workouts out there. Not warming up properly sets you up to be sidelined with an injury. Integrate a handful of these body exercises into your pre-workout routine to stay ready for anything.
Walking, running, jumping, and trudging up hills, through mud, and over obstacles all require strong and stable legs. These moves will strengthen your glutes, hamstrings, quads, and calves while bulletproofing your hips and knees.
Out on the Spartan course, you have to pull and carry a ton of stuff. Aside from having a strong grip (which can be developed doing a lot of pulling exercises), you need a super strong back. These exercises will build up your trapezius, rhomboids, latissimus dorsi, and rear deltoids.While the majority of what you’re doing during a Spartan race is pulling, you’ll want to have a good balance between pulling and pushing strength (especially when burpees and crawls demand a lot of your pecs, deltoids, and triceps). These exercises will build up those areas.