Stationary Full-Body Gym Workout

When you're strapped for time or dealing with a crowded gym, having a full-body workout that you can complete in one place is invaluable.

It saves you time and helps you avoid the stress of waiting for machines or sharing space with others.

For those scenarios, we have a full-body circuit workout that you can do in one spot.

"A small space shouldn't limit your ability to exercise effectively," says Francine Delgado-Lugo, CPT, cofounder of Form Fitness Brooklyn, in an interview with SELF.

This six-move circuit routine, designed by Delgado-Lugo for SELF, requires just one set of dumbbells, eliminating the need to frequently change weights. It's designed to be straightforward and stress-free.

The workout includes compound exercises such as the Romanian deadlift, thruster, and renegade row, as well as upper-body and core exercises like the chest press, upright row, and single-arm dead bug.

"This routine targets all major muscle groups," Delgado-Lugo explains. Plus, the short rest intervals provide a cardio boost as well, likely raising your heart rate.

A unique aspect of this workout is the tailored rep count, which varies based on muscle engagement.

For instance, you'll perform 20 reps of the Romanian deadlift, a move that engages large muscle groups.

In contrast, you'll do just 10 reps of the thruster, which involves smaller shoulder and arm muscles.

This approach ensures that you effectively challenge each muscle group with just one set of weights.

If you enjoy the workout, you can repeat it two to three times a week, as recommended by Delgado-Lugo. Just be sure not to do it on consecutive days to allow your muscles to recover.

Before starting the workout, warm up with some light cardio, such as using an exercise bike, treadmill, or stair climber for a few minutes, Delgado-Lugo advises.

Here's everything you need for this convenient full-body gym workout. Find a spot, grab your dumbbells, and get ready to exercise!

The Workout

Equipment Needed

You'll need one set of dumbbells. Choose a weight that you can comfortably press overhead for 10 reps. Also, make sure there's enough space for you to be in a plank position, and consider using a mat for added comfort.

Exercises

1. Romanian Deadlift

• Stand with feet hip-width apart, knees slightly bent, holding dumbbells at your thighs.
  
  
• Hinge at the hips, push your butt back, and lower the weights to your shins while keeping your back flat.
  
  
• Tighten your core and push through your heels to stand up, keeping the weights close to your shins.
  
  
• Squeeze your glutes at the top. Perform 20 reps.
  
  

2. Thruster

• Stand with feet shoulder-width apart, dumbbells on your shoulders, palms in.
  
  
• Squat down, then drive through your heels to stand, pressing the dumbbells overhead.
  
  
• Lower the weights back to the start. Perform 10 reps.
  
  

3. Chest Press

• Lie face up, knees bent, holding weights with elbows bent and palms facing each other.
  
  
• Press weights toward the ceiling, straighten elbows, then lower to start. Perform 15 reps.
  
  

4. Renegade Row

• Start in high plank with dumbbells in hand, core tight.
  
  
• Row one weight toward your chest, then lower and repeat with the other arm. Perform 12 reps.
  
  

5. Upright Row

• Stand with feet hip-width apart, dumbbells in front, palms facing you.
  
  
• Pull weights to shoulder height, hold, then lower. Perform 10 reps.
  
  

6. Single-Arm Dead Bug

• Lie face up, arms toward ceiling, legs in tabletop position, weight in one hand.
  
  
• Extend opposite arm and leg, hold, then return to start. Switch sides after 12 reps.
  
  

Directions

Perform the exercises as a circuit, completing the specified reps for each and resting for a minute after each round. Repeat the circuit three to five times.

This workout is demonstrated by fitness professionals, ensuring you have the correct form and technique.

Source: self

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.