Dumbbell-Only Full Body Workout

what's up guys today we're doing a full body workout that you can do right from home grab your dumbbells and let's get started [Music] [Music] this video will be in a follow-along style so that you can do this workout in real time with me we'll be doing this workout in a circuit style performing five different exercises one right after the other resting for two minutes and then repeating that all over four more times as you see here in the workout diagrams the five exercises we'll be doing our squats floor press bent over row bicep curls and overhead triceps extensions for 12 reps each after we do one set of each of those we'll take a two minute rest then repeat let's get started with squash for 12 rubs and three two one i'll be holding the dumbbell out below me like so but feel free to do goblet squats if you'd prefer make sure to keep your knees pointed in the same direction as your toes your back straight and inhale as you go down into the squat and exhale as you squeeze your glutes to return back to starting position [Music] right after those 12 reps we're going to lay with backs flat on the ground and do 12 reps of floor presses which will work our chest muscles let's get ready in three two one now starting floor press for 12 reps this will be just like a regular chest press x that performed on the floor instead of on a bench start with elbows on the ground and doubles right above your chest and simply push the dumbbells straight up towards the ceiling and then bring them back down towards your chest again exhale as you push up and inhale as you lower the weights back down feel free to switch up the weight to the dumbbells from exercise to exercise as you need as well coming up after this we'll be doing bent over double rows bent over dumbbell row starting now let's do 12 reps this exercise will target your back muscles bend forward at the hips about 45 degrees and start with arms extended down in front of you hold the dumbbells with an overhand grip and palms facing you and simply contract your back muscles to initiate the movement bringing the dumbbells towards your ribcage exhale as you pull the dumbbells towards you and inhale as you lower them back down let's get ready to do bicep curls next and three two one twelve reps here we go keep your elbows glued to the sides of your rib cage and allow your biceps to feel the movement exercise you contract your biceps to bring the weight up and inhale as you lower them back down [Music] chipping straight into overhead triceps extensions next for 12 reps you'll only need one double for this one hold the base of the dumbbell so your palms are facing the ceiling start with a dumbbell lowered and touching your upper back and then contract your triceps to extend your arms up exhale as you lift the double up and inhale as you lower it back down try your best to keep your elbows pointing forward and not too flared out to the side nicely done round one is complete go ahead and take a two minute rest grab some water hydrate and get ready for round two [Music] now that i'm looking back i can see all the signs [Music] empty [Music] is [Music] [Applause] [Music] me [Music] it's funny how easily a life can be torn let's get ready to start round two twelve wraps of squats starting in three two one [Music] nice and control is the way to go take your time and breathe [Music] [Applause] [Music] heading straight into floor presses next for 12 reps [Music] [Music] doing so amazing babe keep it up [Music] time to get back on our feet for bent over rows for 12 reps [Music] squeeze those back muscles let's get those gains [Music] looking absolutely beautiful love let's do some bicep curls [Music] keep those elbows tucked into the sides of your body you got this [Music] one more exercise until we take our rest overhead tricep extensions here we go 12 reps [Music] make sure your elbows continue to point forward and not flared out to the side just a few more reps to go [Music] you guys absolutely killed it way to go let's take a two minute rest so that we can get ready for another round of this circuit [Music] and we do it all again and again and again and again and again and again and again [Music] [Music] whatever happens doesn't matter i know [Music] [Music] fading [Music] [Music] doesn't matter i know [Music] so [Music] time for another round of gains squats for 12 reps starting now but i know i know i know i know [Music] keep those knees pointing out towards your toes and back straight beautiful [Music] heading right into floor presses next and let's do 12 reps [Music] push those dumbbells up piece of cake show those weights who's boss getting back up on our feet for bent over rows for 12 reps let's keep that energy up gotta do it for the games [Music] you're going to be so proud of yourself for pushing through let's keep it going with bicep curls next 12 reps you got this [Music] you are beasting it up in here babe one more exercise until we take a break let's keep it going strong overhead triceps extensions for 12 reps [Music] [Music] inhale exhale nice and easy [Music] yes sis absolutely slaying it so dang proud of you for finding that inner strength to keep on pushing through let's take a two minute rest [Music] [Music] with me [Music] hey [Music] if you let me let me say my name my name if [Music] round four here we come let's do 12 reps of squats [Music] with me [Music] floor press coming up in three two one twelve reps starting now me [Music] powering through this round like a true boss babe let's keep it going with bent over rows for 12 reps [Music] keep it nice and controlled just focus on doing one rep at a time you're killing it [Music] moving right into bicycle curls next for 12 rows squeeze those biceps strong sexy arms here we go [Music] finishing this round off with overhead tricep extensions for 12 reps keep your eyes focused on your goals get it babe [Music] [Music] making it look too dang easy the definition of a boss babe if you're up for another round go ahead and take a two minute rest and stay tuned but if your body is saying no feel free to call it a day and head out but of course click that thumbs up button first before saying goodbye for those of you sticking around for that fifth round go ahead and also click that thumbs up button for good luck get hydrated and we'll get started back up here in just a [Music] stumbling minute the pavement on the pavement yeah yeah no sleep in my body last night got me wasted [Music] ain't nobody calling my phone up just to make sure i get home safe and sound yeah i'm pretty sure if i fall down and don't so i might as well sleep with the doors [Music] i might as well sleep with the doors and like headache and sore throat constantly hung over [Music] eat it all alone sleeping on my own tell me how to be ain't nobody calling my phone up just to make sure i get home safe and round five who's ready let's do some squats 12 reps here we [Music] go i might as well sleep with the doors we're powering through this workout like bosses there's no stopping us [Music] three two one let's do some floor presses [Music] keep on going strong we're almost to the finish line ain't nobody calling [Music] just my make sure we're keeping our minds focused on our goals and energy high time for bent over rows for 12 alone reps so i might as well sleep with the doors just a few more reps to go you got this let's keep at it with some bicep curls i might as well sleep with the doors [Music] getting stronger with every second babe you are a beast [Music] here comes our final exercise overhead tricep extensions for 12 reps channel all your strength and energy into these last few seconds and give it your and don't all up nobody would care yet don't wanna be alone anymore so i might as well sleep with the doors [Music] thanks for working out with me today guys if you like this workout of course don't forget to leave a thumbs up and if you're not already subscribed to my channel do that and turn the note and turn the notification bell on so you don't miss out on my other workouts if you really want to take it to the next step also make sure to like my facebook and follow me on instagram for daily fitness and workout tips for more workouts that you can do right from home using either no equipment or minimal equipment make sure to check out my home workouts playlist i'll link that down below thanks so much again and have a great rest of your week guys [Music]