Today I’m sharing a full body strength training and core workout. It works your entire body so you can spend less time in the gym.
This is a pretty straight forward workout. For each exercise you’ll do it for 10 reps and 3 sets. You’ll rest for 30 seconds between sets. Once you’ve completed 3 sets, move onto the next exercise. For the crunches, planks, and bicycle crunches, perform them for 30 seconds for 3 sets, resting for 30 seconds in between. Below the graphic I’ve listed descriptions of all the exercises just in case you’re unfamiliar with any of them.
A popular question is “how do I know how much weight to use?” You’ll want to pick a weight that you have good form for all 10 reps, but the last rep or two are hard. I know it might be tempting to go with a higher weight, but proper form should always be your top priority. You don’t want to have to deal with injuries. It may take a set or two to figure out what weight is right, but that’s okay.
If you’re doing this workout at home and you’re in need of some dumbbells, I like these ones (affiliate link) from Amazon.You’ll also need a yoga mat if you’ll be working out on a hard surface for the push ups, crunches, donkey kicks, planks, and bicycle crunches.
As always, you can find all of my workouts on my workouts page. I recently re-designed it, so it’s easier to find the workouts that you’re looking for. If you haven’t checked it out in awhile, what are you waiting for?
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 30 seconds.
Push ups
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Crunches
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
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.
Lateral raise
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.
Air squats
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. 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, using your glutes to propel yourself.
Planks
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.
Bicep curls
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Dumbbell deadlifts
With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly hinge forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
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).
Bicycle crunches
Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
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Talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
What’s your favorite core exercise? Let me know in the comments below.