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Full Body Gym Workout For Women

Give Your Muscles What They Really Want: This 45-Minute Full-Body Sculpting Workout

Apr 6 2019

In my opinion, taking time for yourself to work out is one of the best forms of self-care. Instead of letting stress creep up as you scan the gym to figure out which machines are free and if you can snag a squat rack, I recommend coming in with a plan. Whether you're following a four-week workout plan or showing up already knowing what you're going to do for the day, preparation makes your workouts a lot smoother.

If you have no idea what to do at the gym, and aren't sure if doing 10 squat variations in one day is OK (hint: don't do it), I've got you covered. Instead of doing every squat known to man, try this eight-move full-body workout. You'll be working your shoulders, biceps, back, glutes, quads, and abs, and it shouldn't take more than 45 minutes to do.

The 45-Minute Full-Body Gym Workout

Equipment needed: two sets of dumbbells; one set should be medium/heavy and the second set should be light. This guide will help you choose the right weight. You'll also need a stability ball. Once you've gathered your equipment, it's time to get started.

To help you save time, this workout should be performed in supersets, meaning you should take little to no rest in between each exercise. For example, you'll do a set of the overhead squat press and immediately transition to bicep curls. Then, you'll go back to the squats until you've completed the listed sets.

  • Superset 1, exercise 1: overhead squat press: four sets of 12 reps
  • Superset 1, exercise 2: bicep curl: four sets of 12 reps (each arm)
  • Superset 2, exercise 1: single-leg bridge: four sets of 12 reps (each leg)
  • Superset 2, exercise 2: single-arm row: four sets of 12 reps
  • Superset 3, exercise 1: step up: four sets of 10 reps (each leg)
  • Superset 3, exercise 2: lateral raise: four sets of 10 reps
  • Stir the pot: two sets of 10 reps each direction
  • Bird dog: two sets of 10 reps
Image Source: Getty / The Good Brigade

1. Superset 1, Exercise 1: Squat to Overhead Press

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
  • Complete four sets of 12 reps.
Image Source: POPSUGAR Photography / Kyle Hartman

2. Superset 1, Exercise 2: Bicep Curl

  • Start by holding a dumbbell in each hand at the sides of the body.
  • Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
  • Moving with control, lower back to the starting position.
  • This counts as one rep.
  • Complete four sets 12 reps on each arm.
Image Source: POPSUGAR Studios

3. Superset 2, Exercise 1: Single-Leg Bridge

  • Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
  • Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
  • Slowly lower your body to the floor.
  • Complete four sets of 12 reps on each leg.
Image Source: POPSUGAR Photography / Kat Borchart

4. Superset 2, Exercise 2: Single-Arm Row

  • Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
  • Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
  • On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
  • On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
  • Complete four sets of 12 reps on each arm.
Image Source: POPSUGAR Photography / Tamara Pridgett

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5. Superset 3, Exercise 1: Step Up

  • Start with your medium dumbbells in each hand; 10 pounds is a good starting point. Stand in front of a box or bench and place your left foot in the centre of the box/bench.
  • Step up onto the box/bench and bring your right knee forward and up.
  • Lower yourself back to the floor, with your foot landing quietly.
  • Switch legs and repeat to complete one rep.
  • Complete four sets of 10 reps on each leg.
Image Source: POPSUGAR Photography / Kat Borchart

6. Superset 3, Exercise 2: Lateral Raise

  • Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
  • With control, keep your arms straight (but don't lock your elbows), and as you inhale, simultaneously raise both hands toward the ceiling. You want your palms to be facing down and your arms to be parallel to the floor. Then, as you exhale, slowly lower your hands back to your body. You should be able to see your hand in your peripheral vision, so your arm won't be directly out to the side, but slightly forward.
  • Complete four sets of 10 reps.
Image Source: POPSUGAR Photography / Kathryna Hancock

7. Stir the Pot

  • Begin in an elbow plank with your forearms resting on the top of a ball.
  • Keeping your core strong and your body still, use your arms to roll the ball in a small clockwise circle. This completes one rep.
  • Complete two sets of 10 reps each direction.
Image Source: POPSUGAR Photography / Tamara Pridgett

8. Bird Dog

  • Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
  • Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
  • This completes one rep.
  • Complete two sets of 10 reps.
Image Source: POPSUGAR Photography / Nicole Perry

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