Best Full Body Workout for Women | Nourish Move Love (2025)

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SUPERSET ONE

1. Goblet Squat
2. Touch N Go Jack

SUPERSET TWO

1. Balance Single Arm Back Row
2. Burpee and Back Row

SUPERSET THREE

1. Reverse Lunge and Bicep Curl
2. Alternating Lunge Drops

SUPERSET FOUR

1. Kneeling Single Arm Press
2. Push Up Plank Jack

SUPERSET FIVE

1. Staggered Deadlift
2. Lateral Lunge and Power Knee Drive

SUPERSET SIX

1. Single Leg Glute Bridge Hold and Skull Crushers
2. Chest Fly Knee Tucks

SUPERSET SEVEN

1. Plank Dumbbell Drag
2. High Knees or Lateral Heismans

How To Do A Dumbbell Squat (Goblet Squat)

1. Start standing with your feet shoulder-width apart, knees slightly bent, holding a single dumbbell at your chest (vertically so the dumbbell is touching your collarbone and sternum).
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer toes.
3. Drive through your heels to stand tall, returning to a standing position.

How To Do A Single Arm Balance Back Row

1. Start standing, feet shoulder-width apart, knees slightly bent. Hold one dumbbell in your right hand at your side (palm facing in). Place a dumbbell standing on its head under your left hand. Gently rest your left fingers on the head of the dumbbell.
2. Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back and belly button and rib cage pulled in).Add a balance element by driving your right leg straight back behind you (keeping a bent standing left leg).
3. Hold this position while performing a single arm row on the right arm. Pull your right elbow up to meet your right rib cage. Squeeze your back and keep your shoulders down and back.
4. Control the dumbbell back down to the starting position. Think up on a one-count, down slow and controlled on a two-count.

Modification:Omit the balance element. Instead, take a staggered stance — left foot forward, right foot back.

How To Do A Reverse Lunge and Bicep Curl

1. Start standing, feet hip-width apart, knees bent. Hold one dumbbell in each hand at your sides (palms facing towards your hips).
2. Step your left leg back into a reverse lunge, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor. As you drop your left leg back, perform a standard bicep curl by curling the dumbbells up to shoulder height.
3. Maintain an isometric lunge hold as you lower the dumbbells back down towards your hips with control.
4. Then squeeze your right leg glute, driving your back and left leg forward as you stand up, returning to your starting position.
5. Repeat, this time stepping the right leg back into a reverse lunge.

How To Do A Kneeling Single Arm Shoulder Press

1. Find a half kneeling position. Feet shoulder-width apart, right knee on the ground and left foot planted on the floor. Shoulders are stacked over hips.
2. Hold one dumbbell in your right hand, racked at your shoulder. Palm faces your body in a neutral grip.
3. Perform a single arm dumbbell shoulder press. Press the dumbbell straight overhead, locking out the elbow, right bicep near right ear.
4. Slowly lower the dumbbell back down towards the right shoulder and return to the starting position.

Modification:Perform this exercise from a standing position if kneeling is not comfortable.

How To Do A Staggered Deadlift

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of your hips (palms facing in towards your body).
2. Stagger your feet so your right leg is slightly in front of your right foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot and 20% in your back toe.
3. Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight. The full range of motion will look different for everyone.
4. Drive through your front heel to push your hips forward. Pull the dumbbells back up towards your hips as you stand tall, then return to the starting position.

How To Do A Single Leg Glute Bridge Hold and Skull Crusher

1. Start laying on your back, your right foot planted flat on the ground and left foot extended straight overhead (ankle stacked over the knee). Hold one dumbbell in each hand, fully extending your arms so the dumbbells are directly overhead, palms facing one another.
2. Press through your heel to lift your glutes off the mat, squeezing them as you lift. Think about keeping your core engaged and knees in line with your hips. Hold this single leg glute bridge for the entire timed interval.
3. Bend at the elbows to slowly lower the dumbbells towards your head (just bending at the elbows). This is a skull crusher.
4. Then, push the dumbbells back overhead to return to the starting position. Repeat to perform as many skull crushers as possible in the timed interval, maintaining the single leg glute bridge hold the entire time.

Modification:Option to perform skull crushers while holding a staggered or double leg glute bridge (keeping both feet on the ground).

How To Do Chest Fly Tucks

1. Lie on your back, knees bent at 90 degrees and stacked over hips. Hold one dumbbell in each hand, palms facing in towards each other and arms extended above your shoulders.
2. Inhale to brace your core, pressing your lower back into the mat as you slowly open your arms (slight bend in the elbows), lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not overextended. As you perform the chest fly, simultaneously straighten your legs, kicking your heels out away from your body. The lower your heels, the more difficult this exercise will be.
3. Exhale as you pull the dumbbells back to the starting position, squeezing your chest muscles together. As you pull the dumbbells back, simultaneously pull your knees in, performing a knee tuck.

Modification:Option to omit the leg extension, keeping the knees tucked in at 90 degrees as you perform the chest fly.

How To Do Plank Dumbbell Drags

1. Start in a high plank position with your shoulders stacked over your wrists, feet hip-width apart. Place one dumbbell horizontally on the floor outside your right hand.
2. Reach your left arm under your body to grab the dumbbell and pull it across, ending outside your left hand. Think about keeping your shoulders and hips as stable as possible.
3. Then, reach your right arm underneath your body to grab the dumbbell, pulling it back outside your right hand.

Modification:Perform a standing goblet hold march.

How Many Days A Week Should You Do A Full-Body Workout?

If you’re afitness beginner, I recommend a full-body workout three days a week. Full-body workouts allow you to train every muscle group while giving your body plenty of rest days to recover between training sessions. If you’re more advanced, I recommend asplit training routine, targeting specific muscle groups each day. If your goal is fat loss, try a HIIT workout split.

What’s A Good Full-Body Workout Routine To Do At Home?

A good full-body workout routine at home includes a combination ofupper body exercises,lower body exercisesand core workout exercises. Effective full-body workouts will include a variety ofcompound exercisesand will challenge you to move in different planes of motion, mimicking real life movement patterns.

What Are The Benefits Of A Full-Body Workout For Women?

Full-body workouts have many benefits for women, including building lean muscle mass and burning fat. Benefits include improved strength, cardiovascular health and functional fitness. They are particularly beneficial for busy women because they are time-efficient and accessible for all fitness levels.

Can You Build Muscle Mass With Bodyweight Exercises?

Yes, you can build muscle mass and achieve your fitness goals with no equipment. In order to build muscle, you need to incorporate resistance training, such as using resistance bands. Your own body weight can be used as resistance, which can stimulate muscle growth. That said, for noticeable muscle gains, I recommend regularly incorporating dumbbell exercises.

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