5 Minute Full Body Workout


Tanya Stroh

  • 1 set of dumbbells
  • 6 moves
  • 10 to 12 reps
  • Up to 3 rounds

All you need is 1 set of dumbbells for this full body circuit; a good guide is to use a weight that is a little lighter than what you normally use for a chest press. It’s challenging, it targets all your muscles and it only takes about 5 minutes to complete 1 round. Simply move from one exercise to the next without taking a break – unless of course you need one. Once you’re finished take a drink rest for a minute or 2 and repeat the circuit.

Chest Press

  • Lie on your back, knees bent, feet on floor, lower back, shoulders & head on floor
  • Hold dumbbells with an overhand grip & palms facing away from you, arms extended toward the ceiling with elbows soft, dumbbells are close but not touching over mid chest
  • Contract abdominals & lower dumbbells until upper arms are parallel to floor keeping elbows out & bent to a 90 degree angle or less
  • Exhale & press dumbbells toward the ceiling keeping elbows soft but fully extended to complete 1 rep

Mountain Climbers

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward 
  • Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
  • Continue alternating the feet as fast as you can

Lawn Mover Rows

  • Hold dumbbell in left hand, stand in a staggered step lunge position. Bend both knees and hinge forward from your hips so dumbbell is close to left ankle to start, keep right knee over right ankle, chin up and abs tight
  • Exhale and pull the dumbbell up keeping elbow close to the body, while rotating torso toward the left as if you were starting a lawn mower.
  • Extend arm down toward the floor to complete 1 rep

Side to side shoulder press

  • Stand w/ feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight
  • Hold dumbbell w/ both hands long ways over left shoulder, arms should form right angles
  • Contract abdominals, start in a ¼ squat, in a continuous motion exhale & push dumbbell up, overhead and down to the right shoulder and into a ¼ squat, continuing the motion reverse and push the dumbbell up, over and back to the left shoulder to complete 1 rep
  • Be sure to use a continuous fluid motion throughout the exercise.

Squats and Bicep Curls

  • Stand in a neutral position w/ feet hips distance apart, knees soft, abdominals tight & chest lifted, hold a light weight or medicine ball w/ arms extended down
  • Squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles, quickly & simultaneously straighten legs & and flex elbows to bring weight to chest height doing a biceps curl to complete 1 rep

Overhead Triceps Extensions

  • Stand leaning slightly forward in a staggered step position w/ weight on front foot, knees soft and abdominals tight
  • Hold each end of a dumbbell, start w/ weight behind neck keeping elbows facing forward and close to head
  • Exhale and straighten arms until dumbbell is over head
  • Reverse direction & return to starting position to complete 1 rep
WARNING: You must consult your physician before you begin this or any other exercise program

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