Today I’m sharing a full body workout just in time for St. Patrick’s Day this weekend. It requires a minimal amount of equipment, so it’s a perfect option for an at home workout when you can’t make it to the gym.
I included 7 exercises in this workout that include upper and lower body as well as planks to work your core. You’ll perform 12 reps for 4 sets for each exercise, with the exception of the planks. For those you’ll hold them for 30 seconds for 4 sets. In between each set you’ll rest for 60 seconds. Don’t be tempted to skip the rest periods or cut them short. They’re there for a reason.
You’ll notice that I didn’t list any weights for this workout. That’s because I want you to pick a weight that is challenging but not too hard that you can’t complete all the sets or your form suffers. Making sure you have correct form for every single rep is the top priority.
In terms of equipment, the only things you’ll need are dumbbells and a yoga mat if you’re on a hard surface for the planks and donkey kicks. These dumbbells (affiliate link) are great, and so is this yoga mat (affiliate link) from Manduka.
You can find all of my workouts here on my workouts page. Whether you’re new to fitness or a pro, you’ll be able to find a workout there.
Below I’ve listed a description for each exercise just in case you’re not familiar with one of them.
Dumbbell squats
With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Alternating lunges
Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 60 seconds.
Plank
The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
Lateral raises
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Donkey kicks
Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.
Tricep dips
Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).
How will you be celebrating St. Patrick’s Day this weekend?
This post contains affiliate links. Thank you for supporting my blog, I appreciate it!