Full body days are some of my favorites! There’s something so empowering when you work every muscle in your body during one structured workout. Especially since I spend the majority of my workouts focusing on specific muscle groups, these full body days always feel fun and exciting.
This particular full body workout was taken directly from the FHM+ App Fit & Fueled Membership. It’s one of our most popular workouts this month, and I can’t wait to share it here with you as a little sample of what to expect from the app!
So if you enjoy this workout, you’ll love it even more when you experience it inside the FHM+ app where you’ll have access to a seamless workout flow, integrated tracking and logging, and the full workout programming that will deliver the best possible results in the shortest amount of time.
Purpose of This Workout
The purpose of this full body fire workout is to engage every muscle in your body with strategic and intentional exercises designed to challenge you in a realistic and fun way. You’ll feel your body working from your upper body and core to your legs and glutes. Plus, you’ll have the chance to get your heart rate up with some higher intensity conditioning at the end!
Equipment Required
The only thing you need to perform this workout is a single pair of dumbbells and a step or elevated surface (couch, cooler, bench, etc.)! If you have multiple sets of dumbbells, that’s great, too, but you can absolutely do this workout with just one pair.
Video Version:
30-Minute Full Body Fire Workout
Wall Sit With Overhead Raise
Start with your back against a wall, feet shoulder-width apart, and knees bent at 90 degrees. Hold one dumbbell with both hands at chest level. Keep your core tight and press the dumbbell overhead until your arms are fully extended. Lower it back down to chest level with control. Maintain the wall sit position, keeping your back flat and knees aligned over your ankles.
Dumbbell Squat Clean
Start with your back against a wall, feet shoulder-width apart, and knees bent at 90 degrees. Hold one dumbbell with both hands at chest level. Keep your core tight and press the dumbbell overhead until your arms are fully extended. Lower it back down to chest level with control. Maintain the wall sit position, keeping your back flat and knees aligned over your ankles.
Pike Push Ups
Start in a downward dog position with hands shoulder-width apart and hips lifted high. Keep your legs straight or slightly bent and shift your weight onto your arms. Lower your head toward the floor by bending your elbows, keeping them at a slight angle. Push through your palms to extend your arms and return to the starting position. Keep your core engaged and focus on a controlled movement.
Bent Over Row to Fly
Start with feet hip-width apart, holding a dumbbell in each hand. Hinge at your hips, keeping your back flat and core engaged. Pull the dumbbells toward your ribs, squeezing your shoulder blades together. Lower them with control, then extend your arms out to the sides for a reverse fly. Lower back to the starting position and repeat. Keep a slight bend in your knees and maintain a strong posture.
Bulgarian Split Squat With Pulse
Stand a few feet in front of a bench, placing one foot behind you on the bench. Lower into a lunge until your front knee is at 90 degrees, keeping your chest tall. Pulse up a few inches, then lower back down before driving through your front heel to return to standing. Keep your core engaged and weight centered over your front foot.
Plank
Start on your forearms with elbows directly under your shoulders and legs extended behind you. Keep your body in a straight line from head to heels, engaging your core and glutes. Avoid sagging your hips or lifting them too high. Hold the position while breathing steadily and maintaining tension throughout your body.
Alternating Step Up Jumps
Start with one foot on a sturdy bench or box, keeping your chest tall and core engaged. Drive through your front foot to explode upward, switching legs mid-air. Land softly with the opposite foot on the bench and the other foot on the ground. Immediately repeat, maintaining control and a steady rhythm. Keep your movements powerful and balanced.
Dumbbell Overhead March
Start with feet hip-width apart, holding a dumbbell overhead with both hands. Keep your core tight and ribs down to maintain stability. Lift one knee to hip height, then lower it with control and switch legs. Continue marching while keeping the dumbbell steady and your posture strong. Avoid leaning or arching your back.
The Workout Plan
I called this full body “fire” for a reason – I promise your whole body will feel the burn on this one!
*Warm-up/activation set is included in the app
| Type | Move | Sets | Reps |
|---|---|---|---|
| Single Exercise | Wall sit with lateral raises | 3 | 10 |
| Single Exercise | Dumbbell squat cleans | 3 | 10 |
| Single Exercise | Pike push ups | 2 | 12 |
| Single Exercise | Bent over row to fly | 2 | 10 |
| Superset 1 (perform 2 exercises back to back, then rest) | Bulgarian split squats with pulse | 2 | 8 each leg |
| Superset 1 (perform 2 exercises back to back, then rest) | Plank | 2 | 60 seconds |
| Superset 2 (perform 2 exercises back to back, then rest) | Alternating step up jumps | 2 | 20 alternating |
| Superset 2 (perform 2 exercises back to back, then rest) | Dumbbell overhead march | 2 | 20 alternating |
Other workouts you'll love:
Upper body & Core workout (30 minutes)
Feeling the Burn?
If you did this workout, then I can almost guarantee you are! I hope you enjoyed this 30-minute full body session. Remember, results come from following a strategic workout plan consistently. Random workouts will give you random results.
I want you to experience the best results possible which is why I encourage you to join me in the FHM+ App for a strategic workout program with an emphasis on progressive overload so you can get lean, toned, strong, and balanced!
