Full Body Workout You Can Do at Home
This total body home workout is perfect for working the entire body with no muss, no fuss. All you need are a few sets of dumbbells and these basic exercises. All of these moves will hit the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs in a short period of time. It includes all the classic exercises and can be done in a short period of time. I really love this workout for when I'm crunched for time, but just want to get the job done
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions
Equipment Needed
Various weighted dumbbells, a bench or step (you can use the floor if you don't have one)
How To
Beginners: Start with no weight or light weights and do 1 set of 14-16 reps of each exercise
Intermediate/Advanced: Do 2-3 sets of 8-12 reps with enough weight that you can ONLY complete the desired number of reps
Warm up with 5 minutes of light cardio or warm up versions of each exercise
Substitute or skip any exercises that cause pain or discomfort
Chest Press
Your total body workout begins with the chest press, one of the best ways to work your chest. The chest includes some of the largest muscles in the body, but you also work the shoulders and triceps with this exercise, making it a great compound move
How to: Lie on a bench or step and hold dumbbells up over your chest. Bend the elbows and lower the weights until your elbows are at about 90-degree angles - they should look like goal posts at the bottom of the movement. Press the weights back up and repeat. Lower and repeat for 1-3 sets of 8-16
Helpful Tip: The chest is a larger muscle group, so you can usually go a little heavier with this exercise, depending on how much experience you've had doing it
One Arm Row
You've worked your chest, now it's onto the next big upper body muscle group, the back. The one arm row works the lats, the big muscles on either side of your back. As a bonus, you'll also get plenty of biceps work in there as well
How to: Place the left foot on a step or platform and rest the left hand or forearm on the upper thigh. Hold a weight in the right hand, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor. Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it. At the top of the movement, squeeze the back. Lower and repeat for all reps before switching sides. Lower and repeat for 1-3 sets of 8-16
Helpful Tip: The lats are a large muscle group and can usually handle a heavier weight. Try choosing a weight that really challenges you for this exercise, usually between about 8-20 pounds for women and 15-35 lbs for men
Overhead Press
Next in your total body workout is your shoulders, which may already be a little warm from the chest presses you did earlier. If you want strong, firm shoulders, overhead presses should be your first choice. They target both the mid and front deltoid, making it a great overall move
How to: Stand with feet about hip-distance apart, holding weights at ear level with the elbows bent (like goal posts). Press the weights up and overhead while keeping the abs braced and avoiding arching the back. Lower and repeat for 1-3 sets of 8-16 reps
Helpful Tip: Avoid lowing the arms way down past the shoulders, which takes emphasis off the shoulders and is a way to cheat. Instead, watch yourself in the mirror and make sure you're keeping that goal-post shape every time
Hammer Curls on One Leg
I love hammer curls for working the biceps and, as an added bonus, you can work on your balance by doing them while standing on one leg. It's harder than it looks
How to: Hold weights in both hands, palms face in and lift the right foot off the ground, holding that position (if you can!). Now, curl the weights up towards the shoulders, palms still facing in and squeezing the biceps. Lower and repeat for 1-3 sets of 8-16 reps
Helpful Tip: Avoid swinging the weights, which adds momentum to the exercise. Instead, make the move slow and controlled so you're using all your muscle fibers to lift that weight
Kickbacks
No total body workout is complete without working the triceps, that lovely area at the back of the arms that tends to, shall we say, continue waving long after we've waved hello? Now, you can do this move one arm at a time, which I like, but I really like doing it with both arms because you get some great core work with this one and I'm all about multitasking. Just make sure you bend the knees and brace the abs to support your lower back
How to: Bend at the waist, keeping the back flat and the abs engaged and pull the elbows up to the torso (there should be weights in your hands, of course). Holding that position, straighten the arms and squeeze the triceps muscles. Lower and repeat for 1-3 sets of 8-16 reps
Helpful Tip: If you find your back bothers you, bend the knees or prop one knee on a bench and do this move one arm at a time. Keep the elbow next to the torso the entire time and don't let it drift down as you get tired. Pretend like you're holding an envelope in your armpit
