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Simple Full Body Workouts

Don’t have time to go to the gym but still want to get in a workout?

How about a couple exercises that hit most all major muscles and may even cause you to huff and puff a bit.

Here are a couple simple little exercises that can get it done. Always try to keep good form and remain in control.

The two exercises will be called the Rise-n-Fall and Burp-n-Push. Sounds good to me.

Let’s take a closer look!

The Rise-n-Fall

The Rise-n-Fall begins by standing with arms stretched straight up above your head.


Lower yourself to the ground with outstretched arms and legs while lying on your back.


Now perform a pseudo sit-up and rise your body back up to the standing position with arms in the air above your head.


One complete cycle on the Rise-n-Fall finished! Knock out a few cycles during the commercials of your favorite TV shows. This exercise mainly hits the legs, core, arms, and some added heart pumping.

The Burp-n-Push

The Burp-n-Push is a bit more intense than the Rise-n-Fall and is basically an old school Burpee that includes a push-up.

Again start by standing with arms stretched straight up with hands above your head.


Lower your body into a squat position as you lower your arms and touch the ground with your hands.


Kick your legs out behind you.


Perform a push-up or modified push-up depending on your current strength level. You could also perform the push-up every other cycle or whatever pattern works for you.


Standard position.


Modified position with knees on ground.

Hop your legs back to a squatting position.


Stand and raise hands above your head.


One complete cycle of the Burp-n-Push finished! Repeat until you feel like crying or puking. This exercise mainly hits the legs, core, arms, chest, back, and includes some additional heart pumping.

The two exercises seem pretty simple but they sure found a way to get me breathing a bit deeper in a very short period of time. Of course, I may just really be out of shape!

Happy Training!

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

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