Simple full-body workout

Getting in a full-body workout can seem difficult if you have limited weight and equipment. The good news is that you can crack out a killer full-body workout with just one piece of equipment.

Try this simple, yet effective full-body workout that uses only a dumbbell and see results fast.

Perform 3 supersets of move 1 and move 2 before moving onto the next portion of the workout

Single leg Romanian deadlifts with dumbbells – 12 reps at a 3-1-2-0 tempo

Begin standing upright with your feet shoulder-width apart, holding two dumbbells with both hands
Bend at the hips and slowly lower both hands towards the ground while extending your right leg backward
Maintain a slight bend in your left leg and stop once you’ve gone as far as your hips will allow you
Pause at the bottom of the movement, exhale and return to a standing position for one rep
Repeat on the opposite leg

Stationary lunges with dumbbell – 12 reps at a 2-0-2-0 tempo

Begin standing upright with your feet hip-width apart holding a dumbbell in each hand
Brace your core and shift your weight backwards as you step your right foot behind you
Bend your right knee and sink downward until your right thigh is parallel to the ground
Pause briefly before pressing into your right heel and propelling yourself back to the starting position for one rep
Complete the movement on the opposite leg
Rest for 60 seconds

Goblet squats – 4 sets of 10 reps at a 4-0-2-0 tempo

Grab a dumbbell with both hands and hold it chest height
Stand with your toes angled outward and feet slightly wider than shoulder-width apart
Bend at your hips and knees as you lower your body as close to the ground as possible, keeping your arms at your chest and elbows pointed down
Pause at the bottom of your squat, drive through your glutes and legs to stand back up
Remember to brace your core through the entire movement
Rest for 60 seconds

Perform 3 supersets of move 4 and move 5 before moving onto the next portion of the workout

Dumbbell floor presses – 12 reps at a 3-1-2-0 tempo

Begin laying on your back on a yoga mat holding a dumbbell in each hand
Bend your knees and plant the soles of your feet on the yoga mat directly below your glutes
Engage your core, and turn your palms inward before extending both arms and simultaneously pressing the dumbbells upward
Pause briefly before bending your elbows and lowering the weights back down to the starting position for one rep

Dumbbell bent over rows – 12 reps at a 3-0-2-1 tempo

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 each hand
Squeeze your shoulder blades before pulling both arms back into a rowing position
Slowly release your arms back down to starting position and repeat for the designated amount of reps
Repeat the movement on the opposite arm
Rest for 60 seconds

Perform 3 supersets of move 6 and move 7

Dumbbell skull crushers – 15 reps at a 2-0-2-0 tempo

Lay down on a sturdy bench set to an incline holding a dumbbell in line with your armpits, palms facing one another and feet flat on the floor
Without moving your upper arms, bend your elbows and slowly lower the dumbbell towards the sides of your head
Extend the dumbbell upward on an angle to reverse the movement and pause for a moment before returning to the starting position with palms beside your ears for one rep

Dumbbell hammer curls – 10 reps at a 2-1-2-1 tempo

Begin sitting on an inclined bench with your knees bent and your feet planted firmly on the floor
Hold lightly weighted dumbbells in both hands, forearms pointed upwards, elbows bent and wrists turned inward
Without moving your biceps, extend your elbows and lift your hands and forearms upward
Your wrist should remain turned inward towards your torso throughout the duration of this movement
Pause briefly at the top of this movement before lowering the weight back to the starting position for one rep
Rest for 60 seconds