Why the Full-Body Workout Reigns Supreme

Push-ups
A classic strength-training move that builds upper body strength and stabilizes the core, improving both muscle tone and endurance. Place your hands slightly wider than shoulder-width apart, keeping your body in a straight line from head to heels. Lower your chest towards the ground and then press back up.

Jumping jacks
Horrible as they are, these improve cardiovascular stamina and engage the lower body, arms, and core muscles. Start with your feet together and hands by your sides. Jump your feet out to the sides while raising your arms above your head, then return to the starting position.

Forward fold
This underrated stretch helps relieve tension in the lower body and promotes flexibility along your backside. Stand with your feet hip-width apart, then hinge at the hips to slowly lower your torso toward the floor, keeping a slight bend in the knees. Reach toward the ground. If possible, touch your toes. Hold the position for 20-30 seconds.

The TRX Tornado

Vegas’ go-to full-body exercise is this TRX challenge, which targets strength, stability, and endurance.

TRX Low Row (45 sec work, 15 sec rest)
“This is excellent for back activation, posture improvement, and upper body strength,” Vegas says. Stand facing the anchor, leaning back at a 45° angle. Pull handles toward the chest, squeezing shoulder blades together.

TRX Squat to Y Fly (45 sec work, 15 sec rest)
Start in a squat position with arms extended. As you rise, lift arms overhead in a “Y” shape, engaging the shoulders and upper back to combine leg power with shoulder mobility.

TRX Push-Up to Pike (45 sec work, 15 sec rest)
Start feet in straps, hands on the ground in a plank position. Perform a push-up, then lift hips to the ceiling in a pike to work your core and upper body.

TRX Lunge to Knee Drive (30 sec each leg)
“This builds unilateral leg strength while challenging balance and stability,” Vegas says. With one foot in the strap, the other grounded, lunge down, then drive the knee up before swapping legs.

TRX Plank to Crunch (45 sec work, 15 sec rest)
A core-focused move that also engages shoulders and hip flexors. Feet in straps, forearms on the ground. Crunch knees toward chest.

The Dumbbell Destroyer

If you’re looking for strength and definition, Vegas’ dumbbell go-to targets every major muscle group while focusing on compound movements for maximum efficiency.

Dumbbell Deadlift to Row (3 sets, 10-12 reps)
Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at the hips to lower the weights to mid-shin, keeping your back flat. Drive through the heels to stand up while pulling the weights toward your ribcage.

Dumbbell Thrusters (3 sets, 12 reps)
Hold dumbbells at shoulder height with palms facing in. Squat down, then explosively press the weights overhead as you stand up.

Renegade Row with Push-Up (3 sets, 8-10 reps per side)
In a plank position with hands on dumbbells, row one weight to your side, then perform a push-up. Repeat on the other side.