It only takes 6 exercises to activate your entire body.

If you’re looking to get back into a fitness routine but you don’t know where to start or simply just looking for a routine that will challenge you from top to bottom, give this workout a try.

Trap bar deadlifts – 3 sets of 8 reps

  • Begin standing inside a loaded trap bar with your feet hip-width apart
  • While maintaining an upright position, reach down with both hands and grab the trap bar
  • Take a deep breath, brace your core and push your legs into the floor as you stand up
  • Push your hips slightly back, then bend at the knee and lower the bar downward while keeping your back in an upright position
  • Once the bar touches the floor, begin driving through your legs again to move the weight back to a standing position

Good mornings – 3 sets of 10 reps

  • Grab the bar with your hands wider than shoulder-width apart
  • Step under the bar and place the weight on the back of your shoulders
  • Straighten your legs to lift the bar off of the rack
  • Step away from the rack and position your legs shoulder-width apart as you brace your core
  • Keep both feet planted as you bend at the hips, moving the torso forward until it’s parallel with the floor
  • A slight bend at the knee is allowed in this movement
  • Keep your core braced and exhale before elevating your torso and raising the bar back up to a standing position for one rep

Seated cable rows – 3 sets of 12 reps

  • Set a cable machine to a lower level and attach a v-bar handle
  • Sit down on the machine and place your feet firmly on the ground with your knees slightly bent but not locked
  • Maintain neutral back alignment as you grab the v-bar handle and pull back until your torso is at a 90-degree angle with your knees
  • Keep the torso still while you pull the handles towards your ribcage until you gently touch your abdominals
  • Squeeze the back muscles between your shoulder blades as you pause briefly at the top of this movement
  • Slowly allow your arms to straighten, bringing the weight back to the starting position for one rep

Farmer’s carries – 3 sets of 30 seconds

  • Place a dumbbell on the outside of each of your feet
  • Squat down and grab each dumbbell with a neutral, palms-in grip
  • Brace your core and keep your chest upright as you stand
  • Walk forward while keeping your core engaged to prevent the weight from overloading your lower back
  • After you’ve walked the designated distance or amount of time, squat down to place the weight back on the floor on the outside of each of your feet

Bicep curls – 3 sets of 12 reps

  • Attach a bar handle to the cable machine
  • Stand facing the cable machine, with your feet about an inch from the machine and your knees slightly bent
  • Grip the handle with both hands, arms extended by your sides
  • Slowly bend your elbows, bringing the handle a few inches from your chest
  • Pause briefly at the top of this movement before straightening your arms to bring the handle back down to the starting position for one rep

Tricep dips – 3 sets of 10 reps

  • Sit on the edge of a secure chair or bench
  • Position your hands hip-width apart
  • Extend your legs in front of you and slide your buttocks off the edge of the platform
  • Keep your elbows slightly bent and fingers relaxed
  • Slowly bend your elbows to lower your body toward the floor until your elbows are bent approximately 90 degrees
  • As you descend, be sure to keep your hips as close to the platform as possible
  • Pause at the bottom of this movement, then press down through your hands to push yourself up to the starting position for one rep