Today, I have a full-body workout for you guys! This workout is meant to target every single muscles in your body, hence it is a full-body workout. For this workout, we will use a set of dumbbells as our equipment. I feel like everyone has a pair of dumbbells hidden somewhere in their house! However, if you don’t have a pair of dumbbells, you can use household items like heavy books, water bottles (preferably a gallon) or a gallon laundry detergent.
Warmup
To get our body ready for the workout, we’ll start by doing this 5 minutes dynamic warmup by one of my favorite fitness trainers, Betina Gozo! It is very important to “wake” our muscles up before a full-body workout or any workout for that matter! Click this link to check it out!
Circuit I
Do each exercise for 45 sec and take 15 sec cool down. Repeat 3 times.
Dumbbell Lunges- Stand with feet hip-width apart with dumbbells in each hand. I’m using 10 lbs dumbbells. Bring either leg to the front while bending the knee into a ~90° angle. The back leg should be balanced on the toes. Bring front leg to starting position and repeat with other leg. 
Plank with shoulder tap- In a plank position, tap your shoulder alternately. Keep your core engaged the whole time. Try not to sink. 
Crunches- Lay on your back, bent your knees while making sure your feet are flat on the ground. Lift your shoulders off the floor while contracting your abs, then lower down and repeat.
Targeted Muscles
- Dumbbell Lunges: Gluteal, quadriceps, hamstrings, the calf muscles. Abdominal and back muscles are slightly targeted.
- Plank shoulder tap: Deltoids (in the shoulder), triceps, abs and core muscles, gluteal and quadriceps.
- Crunches: Abdominal muscles.
Circuit II
Do each exercise for 45 sec and take 15 sec cool down. Repeat 3 times.
Sumo squats- Stand with your feet wide apart. Point your toes out on each side. Lower into a squat position while keeping your chest up. Stand back in starting position and squeeze your glutes. 
Plank row- In a plank position, alternately row one dumbbell up while pulling your elbow to the sky. Bring dumbbell back to floor and repeat with other arm. 
Mountain climbers- In a plank position, alternately drive one knee to your chest and bring it back. Go at your own pace.
Targeted Muscles
- Sumo squats:Hip flexors, gluteal, hamstrings , quadriceps and calf muscles.
- Plank row: Deltoids, biceps, abdominal muscles and spinal muscles.
- Mountain climbers: Deltoids, biceps, triceps, pectoralis major and minor, abdominal muscles, hip flexors, gluteal, quadriceps, hamstrings and calf muscles.
Circuit III
Do each exercise for 45 sec and take 15 sec cool down. Repeat 3 times.
Dumbbells Curls- Start by placing a dumbbell in each hand with the palms facing forward. Bring dumbbells up while rotating the arms and keeping elbows very close to the body. Bring dumbbells back to starting position and repeat. PS: You can also do alternating curls if both dumbbells are too much in the beginning. 
Russian twist- Start in a seating position while lifting your feet off the floor and bending your knees. Lean your torso back in a 45° angle. Use your core to start twist your upper body side to side. Make sure your core is engaged while staying balanced. 
High Plank Hold- Start on all 4s. Place your hands directly under your shoulders. Step your feet back one at a time to bring your body into a straight line. Make sure your core, glutes are engaged. Hold for 15-30 secs if it’s your fist time trying it.
Targeted Muscles
- Dumbbell curls: Biceps, brachialis and brachioradialis.
- Russian twist: Spinal muscles, abdominal and obliques muscles, hip flexor.
- High plank hold: Pectoralis, abdominal muscles.
Cool Down
YOU. DID. IT. Now, it’s time to stretch! I usually like to keep my cool down very simple and move in ways that make my body feels good. Some of my favorite post-training stretch includes figure 4, child pose, cat-cow, lunges hip flexor stretch, to just name a few. However, you can do any stretches that make your body feels good!
You should be so proud for showing up for yourself and taking time to show your body some love today! I hope you really enjoy this workout! Be ready to feel the burn tomorrow!!! Also, let me know in the comment section or through my social medias if you enjoy this type of content!
Let’s be friends on Instagram @smileymaruth , I post a lot of encouraging, motivating, inspiring words on my stories and feed. I also share my meals and workouts on there regularly.
Stay safe,
♥︎𝑺𝒎𝒊𝒍𝒆𝒚𝑴𝒂𝒓𝒖𝒕𝒉♥︎
