“Full-body workouts are a great way to see significant results when you are on a tight schedule. This routine can be done at home or the gym as it only requires dumbbells of your desired weight. I recommend doing each exercise back-to-back with a one-minute break between, with the goal of completing three to four rounds.”
– Jerik Vester, Fitness
Specialist, Siskin Health and Fitness Center
In and Out Squats
Keeping your back straight and head forward, stand slightly wider than shoulder-width apart and drop into a low squat. Push up with your legs and glutes. From there, step together with your left foot and step out with your right, taking a wide stance, then proceed with a low squat. Repeat this process alternating between stepping left and right for 30 seconds to one minute.
Standing Bicep Curls with Chest Press
Gripping dumbbells with your palms facing the ceiling and arms fully extended at your side, keep your elbows tight to your torso. Curl both arms at once, bringing the dumbbells in front of your chest, remembering to squeeze the bicep through the motion (not pictured). Push your arms out in front of your body, squeezing your chest through the motion. Return arms to being fully extended by your side with palms facing the ceiling. Repeat this circuit for 30 seconds to one minute.
Standing Overhead Press with Tricep Extension
Holding a dumbbell in each hand, stand upright with your feet shoulder-width apart. Raise your arms to around head height at about a 90-degree angle with your palms facing out. Keeping your core engaged, exhale and press the dumbbells up overhead, touching the ends together. Turn your palms to where they face each other and slowly extend the dumbbells behind your head and upper back. Return the dumbbells to over the head with palms facing out and lower your arms back into the 90-degree angle. Repeat these steps for 30 seconds to one minute.
Alternating Pronated Dumbbell Row
Hinging at the waist and keeping your back straight, grip two dumbbells with thumbs facing in towards each other. Pull your elbows back towards your torso, focusing on squeezing the shoulder blades. Lower your arms and switch your grip to where your thumbs are pointed up and away from your body and repeat the previous motion. Alternate hand grips for 30 seconds to one minute.
Alternating Suitcase March and Torso Rotations
Hold dumbbells in both hands with your arms fully extended at your side. Keeping your back straight and core tight, drive your left leg up and out in a marching formation and repeat the process with the right leg. After five reps, bring both dumbbells to your chest with your palms facing each other and twist your torso to the right, return to center, then twist to the left. Repeat for one minute.
