Full-Body Workouts You’ll Actually Enjoy
(Or At Least Try To) 🙂
Let’s be real: the phrase “full-body workout” can sound a little… intense. It brings to mind dripping sweat, burning muscles, and that moment mid-set where you question all your life choices. But here’s the thing—when done right, a full-body workout can be energizing, effective, and (dare I say) fun. The kind of workout that taxes every muscle, leaves you breathless, and makes you feel stronger with every round.
I’ve put together five full-body circuits that hit every muscle group, keep things interesting, and push you to work hard. These are strength-focused, HIIT-friendly, and the perfect way to level up your routine.
Screenshot these workouts straight to your phone, or copy and paste them into your notes app—no excuses!
WARM-UP
SET ONE | THREE ROUNDS
15 Sumo Squats
15 Kettlebell Swings
12 Single-Leg RDLs (Each Leg)
20 Bicycle Crunches
Finisher (Last Round Only): 10 Frog Hops
SET TWO | THREE ROUNDS
12 Dumbbell Push Press
10 Dumbbell Renegade Rows (Each Side)
12 Alternating Dumbbell Snatch
20 Russian Twists (With Dumbbell)
Finisher (Last Round Only): 10 Burpees
SET THREE | THREE ROUNDS
15 Dumbbell Suitcase Squats
20 Dumbbell Alternating Punches
15 Upright Rows
20 Kneeling Wood Choppers (10 each side)
Finisher (Last Round Only): 10 Jump Squats
SET FOUR | THREE ROUNDS
15 Dumbbell Chest Press
15 Overhead Triceps Extensions
12 Squat to Front Raise
20 Side Crunches with Heavy Dumbbell (10 each side)
Finisher (Last Round Only): 10 Mountain Climbers
SET ONE | THREE ROUNDS
15 Tempo Sumo Squats (3 sec down, explode up)
12 Banded Lateral Step-Out Squats
15 Dumbbell Romanian Deadlifts
20 Deadbugs
Finisher (Last Round Only): 30-Second Wall Sit
SET TWO | THREE ROUNDS
12 Alternating Single-Arm Shoulder Press
15 Bent-Over Reverse Flys
12 Alternating Hammer Curls
10 Sit-Ups
Finisher (Last Round Only): 10 Jump Squats
SET THREE | THREE ROUNDS
15 Around The Worlds
15 Dumbbell Goblet Squats
15 Dumbbell Step-Through Lunges
10 Toe Touch Crunches
Finisher (Last Round Only): 10 Kettlebell Swings
SET FOUR | THREE ROUNDS
15 Dumbbell Chest Flys
15 Overhead Dumbbell Triceps Extensions
12 Lateral Raises
20 Leg Raises
Finisher (Last Round Only): 30-Second Plank Hold
SET ONE | THREE ROUNDS
15 Dumbbell Alternating Reverse Lunges
12 Banded Single-Leg Inner Thigh Pulses
15 Dumbbell Staggered Stance Romanian Deadlifts
20 Seated Knee Tucks
Finisher (Last Round Only): 30-Second Plank Hold
SET TWO | THREE ROUNDS
15 Arnold Press
12 Reverse Flys
12 Skull Crushers
20 Alternating Standing Leg Raises with Dumbbell Overhead
Finisher (Last Round Only): 10 High Knees
SET THREE | THREE ROUNDS
15 Sumo Deadlifts
12 Weighted Step-Through Lunges
15 Calf Raises
20 Crunches
Finisher (Last Round Only): 10 Skater Hops
SET FOUR | THREE ROUNDS
15 Dumbbell Around the Worlds
15 Triceps Dips on Box or Bench
15 Kettlebell Goblet Squats with 3-Second Hold at Bottom
20 Dumbbell Standing Oblique Crunches (10 each side)
Finisher (Last Round Only): 10 Jump Squats
SET ONE | THREE ROUNDS
15 Alternating Lateral Lunges
12 Kettlebell Swings
15 Banded Lateral Step-Out Squats
20 Standing Oblique Crunches
Finisher (Last Round Only): 10 Jump Lunges
SET TWO | THREE ROUNDS
15 Dumbbell Servers
12 Single-Arm Bent-Over Rows
15 Hammer Curls
20 Russian Twists with Dumbbell
Finisher (Last Round Only): 10 Burpees
SET THREE | THREE ROUNDS
15 Dumbbell Step-Ups
12 Single-Leg Romanian Deadlifts
15 Banded Glute Bridge with a Pulse Out at the Top
20 Hanging Knee Raises
Finisher (Last Round Only): 10 Kettlebell Swings
SET FOUR | THREE ROUNDS
15 Dumbbell Around the Worlds
15 Overhead Triceps Extensions
15 Dumbbell Suitcase Squats
15 Heel Taps (in a crunch position, reach for each ankle)
Finisher (Last Round Only): 20 Jumping Jacks
SET ONE | THREE ROUNDS
15 Banded Donkey Kicks
15 Banded Fire Hydrants
15 Romanian Deadlifts
20 Toe Touch Crunches
Finisher (Last Round Only): 10 Box-Ups
SET TWO | THREE ROUNDS
15 Dumbbell Shoulder Press
12 Reverse Flys
15 Skull Crushers
15 Alternating Front Raises
Finisher (Last Round Only): 10 Burpees
SET THREE | THREE ROUNDS
15 Calf Raises with Hold
15 Weighted Arm Circles
15 Dumbbell Alternating Curtsy Lunges
10 Plank Shoulder Taps
Finisher (Last Round Only): 10 Squat to Front Raise
SET FOUR | THREE ROUNDS
15 Dumbbell Chest Press
15 Overhead Dumbbell Triceps Extensions
10 Weighted Sumo Squats
20 Deadbugs
Finisher (Last Round Only): 10 High Knees
Why Full-Body Workouts Work
If you’re short on time but want real results, full-body workouts are where it’s at. Instead of isolating one muscle group per day, you’re training everything at once, meaning:
✔ More calories burned (hello, efficient workouts)
✔ More muscle definition (legs, arms, core—all in one go)
✔ More strength and endurance (because who has time for two-hour sessions?)
Plus, they’re never boring—and if there’s one thing I can’t stand, it’s a boring workout.
Workout Structure
Each workout is built on four circuits, each targeting a mix of lower body, upper body, core, and cardio/conditioning. You’ll do 3 rounds per circuit before moving on.
Reps: 10-15 per movement
Rest: 30-45 seconds between exercises
Finisher: Each circuit ends with a bonus move (trust me, it’s worth it)
Got dumbbells? Perfect. A kettlebell? Even better. Just a resistance band? We can make it work.
