At-home total body weights workout

This is an at-home total body weights workout that you can do anywhere with a pair of dumbbells. Get in cardio and strength in 30 minutes!

Hey hey! Thank you so much for all of the awesome feedback on yesterday’s podcast episode. I’m so glad you enjoyed it and I’m having so much fun putting these episodes together. Plus, it’s another thing I can do at home in my pajamas so high fives all around haha. 

For today, I have an all-new strength workout for you! This is something that you can easily do at home during busy days. All you need is a pair of dumbbells to get in an awesome sweat.

At home total body strength workout

(These pics make me laugh because of Livi’s affinity for post-it notes)

Here’s what the workout looks like:

Total body workout you can do anywhere with a pair of dumbbells! Perfect for a short workout at home.

Form cues and tips:

Curtsy lunge to plie squat with shoulder raises:  Cross one leg back and behind the other, and come down into a curtsy lunge. The front foot stays flat on the ground and the back foot has the heel raised off the floor. Bring the dumbbells into a frontal raise, with weights in line with your shoulders. Then step the back foot forward and out wide for a plié squat, bringing the weights out to the side in a lateral raise. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes.

Squat to bent-over row: Stand with feet hip-width or slightly wider is good, and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. You can squat lower than knee level if it works for you, but generally it’s not something that I recommend. As you rise from your squat, hinge forward from your hips, keeping your back flat (shoulders pulled back) and core braced. Lifting up from your elbows, bring them in close to your torso, engaging into your rear delts. Stop the elbows at torso height before carefully lowering back down. 

Bent over row

Low squat jacks: Get into a squat position. Keep your abs engaged and chest lifted. Just your feet to a jumping jack position, then back together, keeping your hips and booty low the entire time. Press a single weight up overhead to make it more challenging. 

Overhead presses: Stand with legs hip-width apart, core engaged. Inhale to bring the weights up to 90 degrees and exhale to press up overhead. 

Bent-over fly: Your feet will be just under your hips with a slight bend at the knees. Hinge forward from your hips, keeping your back flat (shoulders pulled back) and core braced. Open your arms straight out to the sides, squeezing your shoulder blades together, then bring them back down with control.


Alternating shoulder presses: Stand with legs hip-width apart, core engaged. Inhale to bring the weights up to 90 degrees, with palms facing each other. Alternate sides, and exhale to press up overhead. 

Mountain climbers: Get in plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible.

Hip dips: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths. Alternate dipping each hip towards the floor. 

Hip dip

Supermans: Start on your stomach with arms extended. Inhale to lift your arms and legs off the floor, and exhale to bend your arms back, squeezing your back muscles. Extend the arms again (inhale) and exhale to lower down and repeat.


Please let me know if you give it a try!

Be sure to click here and enter your email to get Summer Shape Up emailed to you tomorrow! 4 weeks of free workouts, meal plans from an RD, extra meal ideas, and group motivation headed your way. 

Happy Thursday!



Photos: Lindsay Colson

More of my favorite at-home workouts:

Total body travel workout

30-20-10 workout

Beginner circuit workout

Classic at-home barre workout

Lean Machine total body workout

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  1. Megan @ Skinny Fitalicious on August 9, 2018 at 11:10 am

    A good workout to do anywhere!

  2. Lindsey on August 9, 2018 at 4:42 pm

    Girllll pick up some heavier weights!!!

    • Fitnessista on August 9, 2018 at 4:45 pm

      Lol we took these pics the week we moved. Everything was packed but I had these in my car. They’re easy to use for shoots because I can lug them around with us easily

  3. Melissa Caulfield on August 9, 2018 at 9:47 pm

    Looks perfect- except for the mountain climbers just kidding? I can’t wait to do this routine

  4. Megan on August 10, 2018 at 3:24 pm

    Just did this during my lunch hour at work. I like to pick workouts that I think won’t make me too sweaty since I have to go back to work. hahahahaha! Joke’s on me! I was dripping sweat. The fact that the heat (yes, heat!) was on in the fitness center in the middle of summer didn’t help either. But, what a great workout! Thanks, Gina!

  5. Laura on August 11, 2018 at 12:29 pm

    Great workout Gina! Thanks!! I’ve recently bumped up to 10lb dumbbells for some moves and my arms are shaking now! Haha

  6. Sana on December 12, 2018 at 6:52 am

    I have some this workout 3 times this month already! Love it so much

    • Fitnessista on December 13, 2018 at 12:59 am

      i’m so so happy you like it!

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