Full Body Fix

When you just need an all-over, everything-goes, ugly-sweat workout!

Leg day and ABSSSS are great and all, but some days you just need a workout that engages everything. Challenge yourself with this full-body fix superset circuit! This combo of strength, body-weight, and cardio moves get your heart rate up and your muscles burning. Let’s get fit, happy, and healthy!


This full-body workout pairs strength, body-weight, and cardio moves to push your muscles and engage everything from your arms, to your core, to your legs. Note that this workout is based on time rather than reps. Don’t be afraid to challenge yourself with the weights, but be sure to really focus on your form throughout this workout. It’s better to have quality work for the entire time rather than busting out half-there reps!


Remember to always warm up and cool down appropriately! I love pairing full-body workout days with longer runs for my warm up. Typically, a longer warm-up for me consists of a 2-3 mile/30 minute run followed by 10-15 minutes of dynamic stretching [bear hugs, shoulder circles, leg swings, etc]. After getting my entire body loose and ready to work, I dive right into this full body workout!

The Workout: Full-Body Fix+Dumbbells, Body Weight, and Cardio

All you need for this workout is a set of light-medium dumbbells and a clear space of floor! This workout is structured with 3 super-sets. Each super-set contains 2 strength moves, 2 core moves, and a cardio recharge to keep your heart rate up. Perform each strength move for 45 seconds, core moves for 30 seconds, and cardio recharges for 20 seconds. Complete each super-set twice before moving on to the next. Remember to alternate left/right sides when appropriate! [For instance, on the first set, do the bird-dogs with your left arm the first time through and then switch to your right for the second time through!]

Super-Set 1

  • Lunge+Bicep Curl
  • Dumbbell Swing
  • Bird-dogs [L/R]
  • Plank March
  • Jumping Jacks

Super-Set 2

  • Side Lunge+Overhead Press
  • Chops [L/R]
  • Deadbugs
  • Plank Jacks
  • Jump Rope

Super-Set 3

  • Stiff-Leg Deadlift
  • Squat+Overhead Press [L/R]
  • Russian Twists
  • Plank
  • High Knees

Watch the video to get the flow of this workout, and follow along with these stills during your next sweat-sesh!

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