Are you ready to supercharge your fitness journey? Explore this Full-Body Workout that’ll help you achieve a strong and toned body, all in one workout!


The Australian fitness scene is all about pushing boundaries and achieving remarkable results. If you’re seeking an efficient and effective full-body workout, look no further than this 5 Exercise Full-Body Workout.

In this blog post, we’ll introduce you to five game-changing exercises designed to build strength and transform your physique.

1. Front squat: 4 sets of 8-12 reps

Front squats are a powerful lower body exercise that primarily targets the quads, while also engaging your glutes, hamstrings, and core. Here’s how to perform them correctly:

  • Stand with your feet shoulder-width apart, holding a barbell across the front of your shoulders.
  • Keep your elbows up and your chest lifted, ensuring your upper arms are parallel to the floor.
  • Lower your body by bending your knees, keeping your core engaged and your back straight.
  • Continue lowering until your thighs are parallel to the ground, then push through your heels to return to the starting position.
  • Repeat for the desired number of reps.

For a clear and visual breakdown of the exercise, watch this video: The Front Squat – YouTube

2. Dumbbell chest fly: 4 sets of 8-12 reps

Dumbbell chest fly is an excellent isolation exercise for your chest muscles, promoting growth and strength. Here’s how to execute it properly:

  • Lie on a flat bench, holding a dumbbell in each hand with your palms facing inward.
  • Extend your arms above your chest, with a slight bend in your elbows.
  • Slowly lower the dumbbells out to your sides in a wide arc, maintaining the bend in your elbows.
  • Bring the dumbbells back to the starting position, squeezing your chest muscles at the top.
  • Repeat for the desired number of reps.

Want to see how it’s done by a professional? Check out this video: Arnold’s Training Technique – How To Perform Old School Chest Flys – YouTube

3. Single-leg deadlift: 4 sets of 8-12 reps (each leg)

Single-leg deadlifts are a great exercise for the 5 Exercise Full-Body Workout for targeting your hamstrings, glutes, and lower back while also challenging your balance. Here’s how to perform them:

  • Stand on one leg, holding a dumbbell in the opposite hand.
  • Keeping your back straight and core engaged, hinge at the hips and lower the dumbbell towards the ground.
  • Allow your non-standing leg to extend behind you, forming a straight line with your torso.
  • Return to the starting position by engaging your hamstrings and glutes.
  • Complete the desired number of reps, then switch legs.

Click here to watch this video guide and perfect your technique: Single Leg Deadlift- The best Exercise you are not doing – YouTube

5 Exercise Full-Body Workout

4. Lat pull-down: 4 sets of 8-12 reps

Lat pull-downs are an excellent compound exercise for strengthening and developing your back muscles, particularly the latissimus dorsi. Here’s how to do them:

  • Sit at a lat pull-down machine, adjusting the thigh pads for a snug fit.
  • Grasp the bar with a wide grip, palms facing away from you.
  • Pull the bar down to your upper chest, squeezing your shoulder blades together and keeping your elbows close to your body.
  • Slowly return the bar to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of reps.

Discover the correct way to perform this exercise by watching this video: How To Do A Lat Pulldown CORRECTLY – YouTube

5. Face pulls: 4 sets of 12 reps

Face pulls are a versatile exercise that targets your upper back and rear shoulder muscles, helping to improve posture and prevent injury. Here’s how to perform them:

  • Attach a rope handle to a cable machine at eye level.
  • Stand facing the machine, grasping the rope with both hands, palms facing each other.
  • Step back to create tension in the cable, keeping your feet shoulder-width apart.
  • Pull the rope towards your face, separating your hands and squeezing your shoulder blades together.
  • Slowly return to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of reps.

For an easy-to-follow visual demonstration, click on this video link: Face Pulls | How To Perform Them Properly – YouTube

Final Thoughts

Incorporating this 5 Exercise Full-Body Workout into your fitness routine will provide you with a comprehensive full-body workout that targets all major muscle groups. Perfect for both beginners and experienced gym-goers, this Australian-inspired workout is designed to build strength, endurance, and flexibility.

To see optimal results, aim to perform this workout at least 2-3 times per week, gradually increasing the weights and intensity as you progress. Don’t forget to properly warm up before exercising and stretch afterward to prevent injury and enhance recovery.

Ready to take your fitness to the next level? Start adding these exercises to your training regimen today and experience the incredible benefits they offer. With dedication and consistency, you’ll be on your way to a stronger, fitter, and more confident version of yourself!

Get the full story on other Gym Workouts by reading our expertly written articles. Gym Workouts Archives – Aussie Fitness Centre