SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Complete Full Body Workout

Tone your whole body and burn excess fat with this complete full body workout you can do at home. Grab a set of dumbbells, get in the zone, and blast those extra calories in just 29 minutes!

29-Minute Complete Full Body Workout

Tone your whole body and burn excess fat with this complete full body workout you can do at home. Grab a set of dumbbells, get in the zone, and blast those extra calories in just 29 minutes! https://www.spotebi.com/workout-routines/complete-full-body-workout/

Description: Repeat this circuit 3 times and rest for 60 seconds between sets.

Equipment: dumbbells

WARM UP & COOL DOWN
  • warm up

  • cool down

Complete Full Body Workout Instructions

1. Side to side shuffle: 60 seconds. Stand with your feet a little wider than hip-width apart, bend your hips and knees back and point your toes forward. Take a few quick steps to the left, touch your left foot with your left hand and then repeat on the right side.

2. Plank leg lifts: 45 seconds. Start in a low plank position, lift your left leg to a 45-degree angle and hold. Switch legs and repeat.

3. Front and back punches: 45 seconds. Grab a set of dumbbells, bend your torso until your chest is nearly parallel to the floor, and bring the dumbbells close to your rib cage with the palms facing your torso. Punch to the front with your right arm while rotating your palm to the floor, and push your left arm back in a punching motion, rotating your left palm to the ceiling. Return to the starting position, reverse arms and repeat.

4. Bear squat: 45 seconds. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Straighten your legs and lift your hips toward the ceiling. Return to the starting position and repeat until the set is complete.

5. Triangle crunch: 30 seconds + 30 seconds. Kneel on your left knee, extend your right leg to the side, place your left hand on the floor and position your right hand behind your head. Bring your right knee toward your right elbow and squeeze. Return to the starting position, repeat for 30 seconds and then switch sides.

From the Shop

Monthly Membership
Monthly Membership

6. Dumbbell lateral raise: 60 seconds. Grab a set of dumbbells, stand straight and keep your palms facing down. Lift the dumbbells and raise your arms out to the sides. Once your elbows are at shoulder height, pause, and slowly lower the arms back to the initial position. Repeat for 60 seconds.

7. Lunge back kick: 30 seconds + 30 seconds. Start with your feet hip-width apart, take a step to the front with your right leg and lunge. As you come back up, kick your right leg back and squeeze the glutes. Return to the starting position and repeat for 30 seconds. Switch legs and repeat.

8. Seated knee tucks: 60 seconds. Sit down with your hands on the mat, your legs fully extended and lean back. Bend your legs and bring your knees toward your chest. Hold for a second or two and then fully extend your legs without touching the mat. Repeat for 60 seconds.

9. Deadlift upright row: 60 seconds. Stand up with your feet shoulder-width apart and hold a set of dumbbells in front of your thighs. Push your hips back and lower the dumbbells until your torso is parallel to the floor. Stand up and pull the dumbbells toward your chest, keeping your arms a little wider than shoulder-width apart.

10. Gate swings: 45 seconds. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor. Jump up, crossing your legs and then jump again, uncrossing them. Bend your knees, press your hips back and return to the sumo squat position. Repeat for 45 seconds.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this complete full body workout:

Popular Workouts

Lower Body Workouts

16-Minute Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …

Full Body Workouts

Fat Burner Full Body Workout For Women

Increase your stamina and endurance with this intense bodyweight fat burner routine for women. A 30-minute full body workout, perfect for burning a ton of …

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …

Train Like A Girl Challenge
28-Day Workout Plan
Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Peach & Pistachio Fruit Salad with Raspberry Mascarpone Recipe / @spotebi

    Celebrate summer with this fresh and light Peach & Pistachio Fruit … [Read More...]

    Easy One-Pot Chicken Stew Recipe / @spotebi

    This one-pot chicken stew is healthy but also a hearty meal. It's a … [Read More...]

    Flatbread Appetizers with Yogurt Sauce, Grilled Tomatoes & Chickpeas Recipe / @spotebi

    The flavors of the Mediterranean come together in these flatbread … [Read More...]

    Train Like A Girl Challenge

    28-Day Workout Plan

    Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved