Today I’m sharing a full body strength workout for you to do at home.

Happy hump day – even though days don’t really have much meaning for me right now. They all kind of feel the same at the moment. It’s tough to keep track of what day it is when everything is so different than how it was a few months ago.

I got out of the house for a little bit yesterday. It felt to weird to be outside on a sidewalk. And even wearing real shoes instead of my slippers felt strange. I never thought that those two things would feel anything other than normal just a few months ago. Wearing masks is starting to feel normal these days.

I’m bringing you a full body strength workout today that you can do at home with a few pieces of equipment. Not feeling the strength workout today? Or looking for something more specific? You can find all of the workouts that I’ve shared on Get Fit Fiona on my workouts page.

You’ll need some dumbbells or cans or even full water bottles. Use what you have available! I like these dumbbells (affiliate link) from Amazon. For weights I tend to go heavier with lower body exercises and lighter with upper body ones.

As for the details of this workout, you’ll do each exercise for 12 reps x 4 sets, resting for 2 minutes between each set before moving onto the next exercise on the list. It might not look like a very long workouts but with the longer rests between each set it should take a solid chunk of time.

I didn’t add any specific weights to use for this workout because it will look different for each person. Choose a weight that is challenging for you but also allows you to complete each rep with correct form. It’s not worth getting hurt over. If in doubt use a lighter weight.

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.

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 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. 

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. 

Weighted lunges

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.

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 does your “new normal” look like for you? Favorite strength exercise?

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

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Full Body Strength Workout
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