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. I’m also super big on exercises that are good for my brain. My hope is to have a strong body AND brain until God takes me home so I need to make sure to do what I can to make that happen. (I trust Him & do my part)

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 some or all of the exercises below to build your own total body circuit. Do each move for 30-60 seconds, take 10 seconds of rest, and do the next move. Try repeating 2–3 rounds for an effective and efficient workout. In many of the videos below I share options for the exercise so make sure to choose the level that is best for you. 

 

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 (my dogs were in the room while I was filming and they couldn’t hold back any longer and came to give me some love!)

 

 

5. Brain and cardio

Use cross-body motions

2 options: Standing and Chair

 

 

6. Fun cardio

2 options: Standing and Chair

 

 

7. Multi muscles movement

2 options: Standing and Chair

 

 

8. Shoulder raises that make you think and works your balance (can do it sitting too)

 

 

9. Functional movement bending over and putting something on a 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.