Today I’m sharing a brand new full body workout. It’s one you can do at the gym when you don’t have another workout planned. It happens to all of us at some point.

If you’re looking for a different kind of workout, make sure that you check out my workout page. I have all the workouts I’ve shared on GFF categorized so it’s easy to find exactly what you’re looking for.

Workout basics

You’ll need a gym for this workout as you’ll need to use a row machine, bench, and dumbbells. You’ll notice that I haven’t added specific weights to use. This is because it’s such a personal thing. Use a weight that you can do each rep perfectly with correct form – from the first set to the very last one.

You’ll do 12 reps x 4 sets of each exercise, resting for 2 minutes between sets. I know that the rest time will add significant time to your workout, but the rest periods are so important, so don’t skip them, no matter how tempting it may be. Once you’ve completed all reps and sets of the dumbbell squats, move onto the next one.

Exercise descriptions

Dumbbell squat

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.

Dumbbell deadlift

With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend 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. 

Dumbbell chest press

With a pair of dumbbells, lay back on a bench with your feet on the floor and your hips, shoulders, and back of your head pressing into the bench. Lift the dumbbells straight up so there’s only a micro bend at the elbow. Slowly lower the dumbbells towards your chest before pushing them back up again. The dumbbells should come down to your chest, not your shoulders.

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.

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. 

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Full Body Workout