This 8-Move Dumbbell Workout May Be the Perfect Full-Body Routine

Updated on April 5, 2023 at 6:35 PM

POPSUGAR Photography | Matthew Kelly

In my opinion, taking time for yourself to work out is one of the best forms of self-care. But if you're not sure what to do in the gym, it might not feel all that rejuvenating. Instead of letting stress creep up as you scan the gym to figure out which machines are free and if you can snag a squat rack, I recommend coming in with a plan of action. Whether you're following a workout plan or showing up already knowing what you're going to do for the day, preparation makes your workouts a lot smoother — and that's where this full-body gym workout comes in.

This full-body workout for the gym (which you can also do at home, with the right equipment) consists of just eight moves but truly works your whole body. You'll be targeting your shoulders, biceps, back, glutes, quads, and core with these moves, and the whole thing shouldn't take more than 45 minutes, which is about how long you might spend wandering around the gym looking for open equipment.

All you need to get this full-body gym workout done are some dumbbells, a workout bench or step, and a stability ball — but just in case you don't have those last two items (or people are hogging them in the weight room), we'll offer easy swaps. Check out the full gym workout below for a much more efficient routine, and get ready to work!

45-Minute Full-Body Gym Workout

Equipment needed: Two sets of dumbbells; one set should be medium/heavy and the second set should be light. (Here's more on how to choose the right weight.) You'll also need a stability ball and a workout bench or step.

Directions: Make sure you warm up beforehand, for example with these (warmup exercises). To help you save time, this workout should be performed in supersets, meaning you'll alternate two exercises, taking little to no rest in between each move. For example, you'll do a set of the overhead squat press and immediately transition to bicep curls. Then, you'll go repeat these two moves until you've completed the listed number of sets. There are three total supersets, and you'll do the last two exercises separately, not as supersets. Afterward, don't forget to do a cooldown stretch.

Superset 1, exercise 1: overhead squat press: four sets of 12 reps
Superset 1, exercise 2: bicep curl: four sets of 12 reps (each arm)
Superset 2, exercise 1: single-leg bridge: four sets of 12 reps (each leg)
Superset 2, exercise 2: single-arm row: four sets of 12 reps (each arm)
Superset 3, exercise 1: step up: four sets of 10 reps (each leg)
Superset 3, exercise 2: lateral raise: four sets of 10 reps
Stir the pot: two sets of 10 reps each direction
Bird dog: two sets of 10 reps on each side

— Additional reporting by Lauren Mazzo

Superset 1, Exercise 1: Squat to Overhead Press

Grab your medium-weight dumbbells for this move, which works your legs, glutes, shoulders, and core in one.

Start standing with your feet slightly wider than hip-distance apart, holding a dumbbell in each hand racked above your shoulders.
Bend your knees and push your hips back to lower into a squat. Keep your chest tall and core engaged.
Press into your feet to straighten your legs and stand, simultaneously pressing the dumbbells overhead.
Slowly lower the dumbbells to your shoulders to return to the starting position. That's one rep.
Do four sets of 12 reps.

Superset 1, Exercise 2: Biceps Hammer Curl

You may need to use your light- or medium-weight dumbbells for this move, depending on your current level of strength. Start lighter, and you can always increase the weight for the next set if it's too easy.

Start standing with your feet hip-width apart and holding a dumbbell in each hand at your sides, palming facing your legs.
Keeping your elbows close to your ribs, slowly raise both dumbbells to your chest without rotating your wrists.
Lower the dumbbells back to the starting position. That's one rep.
Be careful not to swing the weights or move your shoulders or torso while performing the curl.
Do four sets of 12 reps.

Do all four sets of this superset before moving on to the next superset.

Superset 2, Exercise 1: Single-Leg Bridge

If performing these glute bridges on one leg is too difficult, do them with both feet planted on the floor.

Lie face-up on a mat with both legs bent and feet planted on the floor. Place your hands on the floor beside you for stability. Lift the left leg up towards the ceiling.
Without moving your left leg, press your right foot into the floor and squeeze your glutes to lift your hips off the floor.
Pause when your body forms a straight line from your shoulders to your knee.
Slowly lower your hips to the floor. That's one rep.
Do four sets of 12 reps on each leg.

Superset 2, Exercise 2: Single-Arm Row

You can perform the next move in this full-body gym workout on a bench, like shown, or freestanding, like in this single-arm kettlebell row.

Hold a medium-weight dumbbell in your right hand and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor. This is the starting position.
On an exhale, pull the dumbbell up toward your rib with control, driving your elbow to the ceiling. Don't rotate your torso.
On an inhale, lower the dumbbell back down to the starting position. That's one rep.
Do four sets of 12 reps on each arm.

Do all four sets of this superset before moving on to the next superset.

Superset 3, Exercise 1: Step Up

Step-ups are a fantastic lower-body move, and you can perform them on an exercise bench, plyo box, stair, aerobics step, or even a sturdy chair. You can do them bodyweight or, to make them even more difficult, hold a dumbbell in each hand.

Start standing in front of a box, bench, or chair, and place your right foot in the center.
Press into your right foot to step up onto the box, bringing your left knee up to hip height, bent at 90 degrees.
Slowly step down, lowering your left foot to the floor, landing softly. That's one rep.
Do four sets of 10 reps on each leg.

Superset 3, Exercise 2: Lateral Raise

Start with your light-weight dumbbells for this move, and you can always increase the weight for the next set if it's too easy.

Stand with your feet hip-distance apart. Hold a dumbbell in each hand by your sides, palms facing in toward your legs.
Keeping your arms straight but not locked, simultaneously raise both hands out to the sides until they reach shoulder height. Your palms should be facing down and your arms should be parallel to the floor. Try not to let your shoulders shrug up toward your ears; think about drawing your shoulder blades back and down.
Pause, then slowly lower your hands back to your sides. That's one rep.
Do four sets of 10 reps.

Do all four sets of this superset before moving on to the final two moves in this full-body gym workout.

Stir the Pot

If you don't have an exercise ball handy, swap this move for a simple elbow plank: instead of doing the number of reps below, hold for 30 seconds.

Begin in an elbow plank with your forearms resting on the top of an exercise ball.
Keeping your core strong and your body still, use your arms to roll the ball in a small clockwise circle. That's one rep.
Do two sets of 10 reps in each direction.

Bird Dog

This simple exercise works your deep core muscles as well as challenges your balance and coordination. Take your time on this one; you'll get even more benefits by doing it slowly.

Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Exhale and engage your core as you bring your left knee and right elbow together under your torso.
Inhale and straighten your right arm and left leg. Try not to your back or allow your hips or shoulders to tilt to either side. Reach through your left heel to engage your glutes and hamstrings.
Slowly draw your right arm and left knee together under your torso to return to the starting position. That's one rep.
Do two sets of 10 reps on each side.