5 Exercises for FULL-BODY Toning

Fitness doesn’t have to be impossible.

If you think you need to live in the gym, spending endless hours working on isolation exercises, or grinding yourself into the ground, you’re in luck. It doesn’t have to be this way.

Turns out, there are certain ‘hacks’ to getting that physique you’ve always wanted. While these ‘hacks’ need to be applied consistently, they can and do make the difference you’ve been seeking.

What are they? Simple. They’re compound exercises, and they can help you sculpt a better bod with less effort, less time, and less obsessing over the details.

Let’s cover five exercises for full-body toning that you probably didn’t know.

1. Lunging Bicep Curls

Lunging bicep curls are one of the best compound exercises you can do. This means they ‘compound’ your muscles and joints, working multiple groups at once instead of focusing on just one muscle group at a time.

This makes them more efficient, more challenging, and uniquely stimulating for an overall better physique.

Here’s how to do lunging bicep curls:

Begin with your feet hip-width apart, with one dumbbell per hand.
Take one step forward into the lunge position with your right leg, ensuring your torso remains straight.
While lowering into the lunge, curl both dumbbells toward your shoulders.
Go back to the starting position and do it for the other side.

These curls are perfect for activating your glute, hamstrings, and quads, while also strengthening your biceps and forearms. The beauty of lunging bicep curls is that you not only increase muscle tone, but improve flexibility and muscle endurance as well.

2. Kettlebell Swings

This has become very popular in recent years, most notably used by podcaster Joe Rogan. Kettlebell swings are basically what is called a dynamic exercise. In other words, lotta movement!

Here’s how to do them:

Begin with your feet shoulder-width apart, one kettlebell clutched by both hands.
Bend your hips and knees and bring the kettlebell down between the legs.
Then, drive the hips forward, swinging the kettlebell up near shoulder level.
Bring the swing down again and repeat.

If you do this repeatedly, you’ll notice the results. Your lower back, glutes, and hamstrings are the most activated. But don’t forget your shoulders and your core. They too will benefit, as you build strength, explosiveness, and cardiovascular health all at once.

If you want to optimize both your anaerobic and aerobic fitness, kettlebell swings are one Helluva way to do it!

3. Deadlifts

Want to target your lower back, glutes, and hamstrings? Deadlifts work by stimulating multiple muscle groups at once.

Here’s what to do:

As always, begin standing in the hip-width position, behind a barbell or dumbbell.

Bend your hips and knees with a straight back as you grab the weight.

Extend the hips and knees as you return to standing, bringing the weight to your thigh level.

Lower it down again slowly but surely, then repeat.

Great for overall body strength and toning, deadlifts have been used for countless years. They are especially important for strengthening the lower back, so if you have weaknesses there, consider deadlifts.

Over time, you’ll notice that your posture improves as lower back pain decreases too.

4. Burpees

Designed for high-intensity, full-body workouts, burpees incorporate multiple movements. You’re squatting, jumping, and doing a push-up all in one sequence.

Sound tough?

Here’s how to do ’em:

Begin standing, feet shoulder-width apart.

Drop into a squat with hands on the ground.

Jump into a plank position, feet extending, and do a push-up.

Jump back towards your hands, feet retracting, and then jump up tall into the starting position.

Repeat.

As you can guess, burpees will get your heart going! They are also working out your core, upper body, and legs all at once. We’re talking better endurance, more strength, and greater agility, simultaneously.

5. Renegade Rows

Renegade rows are similar to burpees in one way: they use the plank position. However, that’s where the similarities end. With renegade rows, you’re pretending to row, which works out your back, core, and shoulders the most.

They only really feature three steps:

Start in a plank with one dumbbell per hand, with your body straight.

Row a dumbbell back to your hip as you keep your body stable with the unused arm.

Bring the dumbbell back down and repeat with the other arm.

Renegade rows are great because they get you breathing as your muscles burn. If you wanna build your lats or rhomboids, this exercise is particularly helpful. Your core stability and flexibility will also improve, which is great for overall health and injury prevention.

Over time, incorporating these five complex movements and exercises will have your body looking more toned, feeling stronger, and working better in all ways!

By Evan Bollinger | Published October 9, 2024