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How To Create The Perfect Full-Body Workout

  • Reading time:5 mins read

In general, a strong candidate for the “best full-body workout” title will be any easy-to-learn exercise that targets multiple muscle groups and gives you the practical strength and muscle tone to meet your fitness goals. Exercises that don’t require fancy, expensive equipment earn extra credit.

15 minutes is all it takes to perform a full-body workout. Think about it: it’s less than a Friends episode. Plus, you will be doing this one at home, meaning you can leave the show running. 

Here are some exercises for athletes and fitness junkies looking for a simple and effective full-body workout.

This routine consists of doing 3 sets of all exercises. Each exercise will last 20 seconds with 20 second breaks.

Below you can find all the indications on how to perform each exercise:


  • Feet slightly wider than your hips and toes pointing slightly outward.
  • Arms straight out in front of you, parallel to the ground. 
  • Look straight ahead — all the time. 
  • Weight on your heels and balls of your feet and keep your core tight. 
  • Squat down until your hip joint is lower than your knees. 

Mountain climbers 

  • Get in plank position, weight evenly distributed. 
  • Hands shoulder-width apart, core engaged and head aligned. 
  • Bring your right knee into your chest as far as you can. 
  • Switch and pull the other knee in. 
  • Alternate as fast as you can — don’t forget to inhale and exhale. 


  • Standing position, feet shoulder-width apart. 
  • Lower into the squat position.
  • Place your hands on the floor in front of, and just inside, of your feet. Your hands should now carry more weight. Go down, after getting in plank position. 
  • Then, jump back up to your feet. 
  • Arms overhead and jump into the air. Repeat. 

Jumping jacks

  • Standing position with legs together and arms at your side. 
  • After bending the knees, jump into the air.
  • As you’re jumping, spread your legs and stretch your arms out and over your head.
  • Repeat. 


  • On all fours, put your hands a bit wider than your shoulders.
  • Arms and legs should then be straight.
  • Lower the body — enough, so your chest almost touches the floor. 
  • Push yourself back up. 
  • Repeat. 


  • Feet hip-width apart and core engaged. 
  • Big step forward with your chosen leg and start shifting your weight forward too. 
  • Lower your body until your chosen leg thigh is parallel to the floor. Keep your back straight all the time. 
  • Use the chosen front foot to push back up to the starting position. 
  • Repeat with the other leg. 


  • Place forearms on the floor.
  • Elbows aligned below shoulders.
  • Arms parallel to the body and shoulder-width apart. 
  • Engage your core and keep glutes tight too. 

Remember to hydrate at the end of your training with A de Coco to better recover. You have earned it! 💪