Full Body, Minimal Equipment Workout

Full body workouts are great if you’re crunched for time or are getting into lifting. When I first got into lifting I would pick one exercise for each muscle group, which is what this workout entails. Now I am on a training program but will do a full body if I’m traveling and can’t get to the gym often.

This full body workout can be done in any gym and takes about 45 minutes. Additional exercises are posted on my instagram here.


  • 5 minute warmup walk or jog on the treadmill
  • Active stretches: air squats, light weight shoulder press, rows
  • Thrusters holding dumbbells: 4×12
  • Lat Pull: 4×12
  • Reverse Lunge holding med ball: 4×18 (8 per leg)
  • Cable Row: 4×12
  • Dumbbell Bench Press: 4×12
  • Bicep Curl: 4×12
    • Superset: Tricep Rope Extension: 4×12

Demonstration of Exercises:

Thruster: a combination of a squat and shoulder press

Lat Pull: really focus on the contraction of your back muscles during this exercise

Reverse lunge: holding a medicine ball overhead allows the core muscles to work harder to stabilize the body


Cable Row: these always make me so sore

Dumbbell Bench Press:

Bicep Curl supersetting Tricep Extensions:

You can always keep repeating this routine and increasing the weight to make it more challenging

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.