Today I’m sharing a full body workout, perfect for those days when you get to the gym and you’re feeling uninspired to create your own workout.

I usually like to share my workouts from the previous day here, but yesterday was a rest day for me. I was pretty sore from my Group Power class on Monday so I thought it would be a good idea to let my body recover a bit. And being able to sleep in for an additional hour in the morning didn’t hurt either!

If you’re not feeling this full body workout, or if you’re looking for something specific like a HIIT or cardio workout, check out my workouts page. I have all of the workouts that I’ve shared on Get Fit Fiona categorized over there so it’s easy to find exactly what you want.

And now onto today’s full body workout….

You’ll complete 12 reps and 5 sets of each exercise, resting for 3 minutes between each set. That means that this will be a longer workout with all of the rest built into it, but it’s needed to give your muscles enough time to recover between sets. While it might be tempting to shorten the rest between sets or even eliminate them all together, please remember that rest is just as important as the actual exercises.

If you don’t have access to a gym, this workout can also be done at home if you have a few dumbbells and replace the leg press exercise with another lower body one. I personally like these dumbbells (affiliate link) from Amazon. Dumbbells are one of those pieces of equipment that are really versatile so you can use them for lots of different exercises. That makes them perfect for the home gym where you may be short on space and have a smaller budget. I would recommend going for 3 pairs of dumbbells – light, medium, and heavy, so that you have some choice when it comes to which ones you use for different exercises.

Below I’ve listed descriptions for all of the exercises that I’ve included in this workout. If you need anymore instruction or have questions, check with a personal trainer at your gym.

Chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them 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.

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.

Clam shells

Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg. 

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 front 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.

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.

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. 

Tricep kickbacks

With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.


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. 

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

Full Body Workout