Exercises that work your entire body fall into two main categories, but share a similar goal. While exercises that isolate and work a specific muscle, such as a biceps curl, might result in one stronger body part, all-over exercises work a group of muscles. Typically these muscles are from your entire body -- upper and lower body as well as core.
Types
All-over exercises are sometimes called functional exercises. The goal of these exercises, according to MayoClinic.com, is to enable you to successfully complete daily tasks without injury, especially if you are recovering from pregnancy or rehabilitating from an injury. For older adults, these exercises also help maintain independence. However, not all total body exercises are functional. Some are focused on strengthening your body efficiently and are appropriate in a gym or hotel room setting, where you're hoping to get the most out of your workout in the shortest amount of time.
Goal
The goal for either type of exercise is the same -- strengthen a group of muscles that work together on a regular basis. Whether this is to improve appearance, assist with mobility or simply ensure that you can do your laundry, the method by which you do this is focused on the goal of improving your overall strength.
Functional Exercise
Functional exercise typically mimics an everyday activity. The upper body, lower body and core are all involved and working together. For example, lifting a baby off the floor or hefting a laundry basket is similar to a squat combined with a biceps curl. To try one, hold dumbbells in your hand and stand with your feet hip-width apart. Tighten your abdominal muscles and draw down your shoulder blades. Sit back as if reaching for a chair. As you rise, lift the dumbbells to your shoulders, palms facing your body. Lower as you descend again into a squat. Repeat 15 times, aiming for three sets.
Efficient Exercise
Exercises that work your whole body don't have to mirror daily activities. Some exercises are good to do in the gym or when you're traveling. Without equipment, a plank works the abdomen, back, shoulders, chest, gluteus muscles and quadriceps. Lie face down and place your hands palms down, elbows at your sides and beneath your shoulders. Tighten you abdominal muscles and draw down your shoulder blades. Lift your body, as if it a long plank of wood, and hold for 30 to 60 seconds. Look at a point about 12 inches in front of you to keep your head aligned with your spine. Don't lift your bottom or let your hips sag.
