This workout hits your entire body in an hour and will leave you feeling accomplished and stronger. It can be done in a single-station, corner of the gym or even at home if you have some equipment.

Full-body workouts are great when you’re short on time but still want to get in a good session. Try adding this burner into your weekly routine!

KETTLEBELL ONE-ARM SWING - 2 SETS OF 8 REPS

  • Reach down for the kettlebell with one hand and your other hand off to the side
  • Take a deep breath in, crush the handle in your hand, throw it back, and as the bell starts traveling towards your bum, rotate the handle internally
  • Initiate the hips to drive forward while focusing on leading the bell in front of you while rotating the bell back externally 
  • As the bell swings up towards you, exhale hard to engage your core to lockout 
  • In the standing position, squeeze your glutes hard to lock out the pelvis and your quadricep muscles by pulling your kneecaps to the ceiling while keeping a tight grip on the kettlebell handle
  • After lockout position let the bell float down by actively pushing it behind you for one rep

KETTLEBELL GOBLET SQUATS - 3 SETS OF 10 REPS

  • Lift the kettlebell and hold it against your chest
  • Stand with your toes pointed slightly outwards, feet shoulder-width apart
  • Bend your hips and knees before lowering your body as close to the ground as possible
  • As you descend, remember to keep your arms close to the sides of your chest and elbows pointed down
  • Pause at the bottom of your squat before driving through your heels, legs and glutes to bring your body back to the starting position for one rep

DUMBBELL ONE-ARM ROWS - 3 SETS OF 10 REPS

  • Begin standing upright with your feet hip-width apart
  • Bend your knees slightly before hinging at your hips and bringing your torso almost parallel to the ground
  • Keep your back straight while holding a dumbbell in one hand
  • Squeeze your shoulder blades before pulling back into a rowing position
  • Slowly release your arm back down to starting position and repeat for the designated amount of reps
  • Repeat the movement on the opposite arm

DEEP PUSH UPS - 3 SETS OF 10 REPS

  • Start in a push-up position with your hands holding onto dumbbells on the floor in front of you
  • Keep your arms at shoulder-width distance and legs extended behind you with toes on the floor
  • Slowly lower your body down towards the floor until you feel a deep stretch in your chest and hold for a count
  • Return back to the starting position for one rep

BENT-ARM DUMBBELL PULLOVER - 3 SETS OF 8 REPS

  • Position yourself on a bench holding a dumbbell at your chest 
  • Grab the dumbbell with both your hands and hold it straight over your chest with your elbows bent
  • Both of your palms should be pressing against the underside of one side of the dumbbell in a diamond position, this is your starting position
  • Keeping your arms bent, lower the weight slowly in an arc behind your head, inhaling as you do so until you feel a stretch on your chest
  • Next, bring the dumbbell back to the starting position using the same arc motion with an exhale for one rep

DUMBBELL LATERAL RAISES - 3 SETS OF 8 REPS

  • Grab a set of dumbbells and stand straight with your knees slightly bent and core tight 
  • With your palms facing down, lift the dumbbells and raise your arms out to the sides
  • Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the starting position for one rep

DUMBBELL SHOULDER PRESS - 3 SETS OF 8 REPS

  • Stand upright holding a dumbbell in each hand, at the shoulders, with an overhand grip and your core engaged
  • Exhale as you raise the weights above the head in a controlled motion
  • Pause briefly at the top of the movement
  • Inhale and return the dumbbells to the shoulders for one rep

DUMBBELL BICEP CURL TO SQUATS - 3 SETS OF 10 REPS

  • Stand with your feet shoulder-width apart, your knees slightly bent and your core engaged
  • Grasp a dumbbell in each hand and curl your arms up to your shoulders
  • Bending at the waist, squat down as you lower your hands to the floor
  • Pause for a moment and then return to the starting position
  • Contract your biceps as you curl your arms up for one rep