I’ve recently been mixing things up with my training in the gym and thought I’d share my new full body gym workout with you! This workout takes around an hour to complete. It targets most muscle groups, covering upper body, lower body, core, and some cardio too. It contains a mixture of push and pull elements, some plyometrics and is heavily focused on body control and stability with the extensive use of free weights.

UPPER BODY: 3 rounds of:

  • Dumbbell clean & jerk x8 (wide feet, DB on floor. Squat down to grab it and lift it above your head)
  • Bicep curls x8
  • Lateral shoulder raises x8

3 rounds of:

  • Lat pull down x8
  • Tricep press x8

LOWER BODY: 3 rounds of:

  • Dumbbell deadlifts x10
  • Single leg hip thrusts x10 each
  • Single leg step ups x10 each
  • Single leg squats off a box x10each

FINISH WITH: 3 rounds of:

  • High box jumps x10
  • Medicine ball slams x10 (10kg)
  • Kettlebell swings x10 (10kg)


  • Plank on toes to plank on knees. x10
  • High plank knee to opposite elbow x10
  • Roll downs (sitting upright and roll down to mat, then roll back up again) x8