Today I’m sharing a full body workout that you can do at home for a great sweat session.
Yesterday was a pretty rainy and dreary day here in Calgary, so I’m hoping that today will be a bit less wet. We’ve had a few hot days so far this summer, but not as many as we’d usually have my this time of the year. I’m hoping that it warms up soon! I was able to get a start on a new book yesterday though so that was a silver lining to the wet weather. Make sure to follow me on Instagram. I’m always sharing what I’m reading on there.
Today I’m sharing a new workout. It works your entire body and is super easy to do at home with a few pieces of equipment. If you’re looking for a different kind of workout (cardio, lower body, etc.) check out my workouts page. It’s really easy to find exactly the workout you’re looking for on that page.
You’ll need a pair of dumbbells (affiliate link) that would be a good weight for upper body exercises – small to medium weight would be best. You’ll also need a yoga mat for the push ups and core work if you’re working out on a hard surface. I find that it’s nice to have a yoga mat on carpet too because it keeps me from sliding around. If you’re looking to get a yoga mat, I really like this one (affiliate link) from Manduka. Finally, you’ll need some space for the side shuffles.
For this workout you’ll alternate 30 seconds of working and resting. Start at the top of the list with the dumbbell lunges for 30 seconds and then rest for 30 seconds. Once you’ve completed the bicycle crunches, rest as needed before beginning again at the top. You’ll want to complete it three times through for a full workout. I’ve listed descriptions of all of the exercises I’ve included in this full body workout below the graphic. It’s always a good idea to familiarize yourself with any of the exercises you haven’t done in awhile.
Dumbbell 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. 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.
Plank
The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
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.
Lateral raise
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Crunches
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Side shuffles
Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.
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.
Bicycle crunches
Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
What’s your favorite exercise to include in a full body workout? 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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