Today I’m sharing a full body workout that you need minimal equipment for so you can do it at home while social distancing.
I’m still struggling with remembering what day it is over here, but being that it’s Wednesday, that means that I’m sharing another new workout with you today. I’m hoping that you’re able to get in a workout or even just some movement when you’re feeling like you need to move. With everything that’s going on right now there’s no point to adding to everything that’s already on your plate with another thing to do, but a workout feels good and it helps you deal with the stress and anxiety of everything, do it.
Before I get into the details of this workout I wanted to remind you that I have a whole page devoted just to workouts. All of the workouts I’ve shared on Get Fit Fiona are there and categorized so that you can find exactly what you want.
One last thing, if you’re looking for some music to listen to while working out, I have a ton of workout playlists on Spotify. Follow me over there to check them out and use one while you’re doing this workout. I always find workouts more fun and even go by quicker if I’m listening to good music.
You’ll only need a couple pieces of equipment for today’s full body workout. A pair of dumbbells and a yoga mat for the donkey kicks. In terms of dumbbells I like these ones (affiliate link) from Amazon, though you can always use something else heavy like a pair of soup cans or filled water bottles. For the yoga mat I like the Manduka Pro (affiliate link). I bought mine a few years ago and it still looks great.
You’ll be working and resting in 30 second intervals for this full body workout. Starting at the top of the list, work your way down working for 30 seconds and then resting for 30 seconds. Once you’ve completed the bicep curls rest for as long as you need before starting again from the top. You’re done once you’ve gone through the list of exercises 3 to 4 times. I find that setting a timer on my phone really helpful instead. Below the graphic I’ve shared descriptions of all the exercises just in case you need a reminder.
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.
Dumbbell lunge
Stand with feet hip width apart with a dumbbell in each hand. 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. 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.
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.
Bent over rows
With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
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.
What’s your favorite exercise to do at home? Share it in the comments below.
As always talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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