Today I’m sharing a full body gym workout.
Good morning! It’s already Wednesday which means that the week is nearly half over. Before I share the workout that I put together for today, I wanted to share what I did at the gym yesterday.
I had an early appointment so even though I got to the gym earlier than normal, I still had to cut it a bit short. The gym wasn’t very busy yesterday which is always a nice surprise.
After completing 25 minute of steady state cardio on the elliptical, I did a quick 5 minute cool down on the track before heading home to shower and then head back out to my appointment.
Today’s gym workout is a full body one that will be sure to leave you sweaty and tired. You’ll do 12 reps x 5 sets of each exercise before moving to the next one on the list. Between each set you’ll want to rest for 90 seconds. I know it might be tempting to shorten the rests or skip them all together, but they’re really important, so make sure that you do them.
For what weight to use, use dumbbells that challenge you but still allow for correct form to the very last rep. If your form begins to break down then go for a lighter weight. Injuries are the last thing that you want so form should always be your top priority.
Below the graphic I’ve listed descriptions of each exercise just in case you’re unfamiliar with any of them.
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.
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 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.
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.
Machine rows
Sit at a cable row machine with your feet centered on the foot platform and sitting on the bench so that you have a slight bend in your knees. Lean forward to grasp the handles of the cable and lean back to a standard sitting position. Start with your arms extended, and slowly bring them towards your abdomen, using your back muscles. Once your elbows have reached 90 degrees, extend your arms back out.
Leg press
Sit down in the leg press machine. Place your feet hip width’s apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again.
Chest flyes
With a dumbbell in each hand, lie on a bench or the floor with your elbows slightly bent. Move the dumbbells in a semi circular motion above you until they meet directly above your chest. Return to the starting position by moving the dumbbells with control so that your arms are extended again.
What’s your favorite piece of equipment to use at the gym?