Full Body Workout – Combination Movements

Today I’m sharing a full body workout with only 4 exercises but this one packs a punch. Hitting all the major muscle groups you won’t miss anything with this workout. Complete 10 reps of each exercise in a circuit format (all 4 exercises then go back to the top). Repeat for 3-5 sets depending on time available.

Squat Thrusters 

Bring a set of dumbbells to your shoulders in a front squat position.  Begin the movement by squatting down and driving the hips backwards and keeping the chest proud.  Driving evenly through the feet return to the start position and press the dumbbells up over your head using the momentum generated when you stand.  

Romanian Deadlift + Bent Over Row 

Grab a plate and begin the movement with a Romanian Deadlift by driving your hips backwards (sticking your bum out) and keeping a slight bend in your knees.  At the bottom of your range of motion (which will be dictated by your hamstring flexibility) keep your core engaged and row your elbows behind you squeezing your shoulder blades at the top of the movement.  Slowly lower the weights again by extending in the elbow and when you reach the bottom of the movement drive your hips forward to stand up out of the RDL movement. 

Reverse Lunge to Curl 

Begin with a dumbbell in each hand at your side.  Stepping one foot backwards drop into a reverse lunge by bending the back knee towards the floor.  Keep your core tight and your body upright.  Once into the lunge position bend at the elbows to curl the dumbbells up towards your shoulders then slowly lower the weights back to your start position.  After completion of the curl drive through the feet and stand back up bringing both feet together.  Repeat the movement on the opposite leg. 

Glute Bridge Hold + Floor Press 

Laying on your back on the floor with a dumbbell in each hand, lift your hips up into a glute bridge position.  Keep your core engaged and avoid arching your back at the top of the movement.  You will hold this bridge position throughout the movement.  Once you are in the bridge position, bend the elbows to lower the weights towards your chest keeping your angles at a 45 degree angle to the body.  Your upper arms will likely be resting on or brushing the floor at the bottom of the movement.  Pressing the weights away from you keep your hands moving together and evenly as you extend through the elbows and return to the start position.