full body gym workout for women
Workouts

30 Minute Full Body Gym Workout for Women

DISCLAIMER: Affiliate links may be used in posts. I only recommend products/services that I absolutely LOVE. Full disclosure policy is located HERE.

For me, I am one good gym workout from feeling fantastic. Now don’t get me wrong…getting there is a feat but the after is worth it.

Gym workouts right now are looking a little different with our current lockdowns, quarantines, and being extra careful. This leads to a larger need for a quick in/out workout that also uses less than common pieces of equipment.

Stop of the madness of trying to wrestle your turn in with the free weights!

Check out today’s Full Body Gym workout that can be completed in under 30 minutes using equipment that is more commonly available and less touchpoints with other sweaty gym-goers.

full body gym workout

How long should a good workout be at the gym?

Getting in a great workout does not equal the amount of time you spend in the gym. Read that again.

This is about finding a planned workout that can give us a focused 30 minute step by step check list of what needs to be done AND not spending hours on a treadmill or cardio machine.

Save this workout on your phone for a quick reference, find an amazing playlist, put on those ear phones, and get this one DONE!

full body gym workout

For this workout, I wanted to find us equipment that does not include waiting in line to use it. Readily available, less touch points, and you will be the one in and out of the gym with one heck of an effective workout.

Three Series that will leave the whole body humming.

Shoulder workout

My favorite part of the body to work is my shoulders. This series is one that will include a little back and chest but our primary focus will be creating those sexy, sculpted, and toned shoulders.

Directions: 10 reps per exercise. Work down the list. Rest and repeat. This series is repeated 4 times.

ExerciseDescription
Upright RowUsing either a barbell or weights, hands are placed in a narrow grip. Slide the weight up the body with elbows going out to the side. Stop collar bone level and lower. Think about muscle up and muscle down. If you find that you are swinging the weight or using momentum to raise it, drop down in the amount of weight you are lifting.
Ball SlamsUsing a weighted ball, squat to pick up and raise the ball overhead. Slam the ball down.
Driving Ms. DaisyThis is a front raise with a little spice. Grab a plate or weight with your hands on each side. Raise chest level and turn the weight like a steering wheel. Lower to starting position.
Overhead PressWith weights in hand, raise arms in to goal post position, Raise both arms overhead and return to goal post. Move arms to have palms face each other and press over head for a narrow press.
Lateral RaiseWeights in hands. Raise with the elbows out to the side. “Pour the drinks”
Core workout on a row machine

You know that rowing machine in the corner…yep that one…go grab it.

This is THE best machine for core workout. Grab something to put your knees one (i.e. mat) and get ready for some serious core work.

Directions: 5 reps per exercise. Work down the list. Rest and repeat. This series is repeated 3-4 times.

ExerciseDescription
Plank roll outsStart on your knees and hands on the seat of the row machine. Roll out slowly and then cruch to pull it back
Plank Mountain ClimbersPlace your elbows on the seat of the rowing machine and up into plank position from toes. SLOW mountain climbers into the rowing machine.
Plank tapsPosition in a straight arm plank position behind the rowing machine. Alternate a tap with your hand on the seat.
gym workout for women

It’s time to get a little leg at the tail end of this workout.

Directions: 5 reps per exercise. Work down the list. Rest and repeat. This series is repeated 3-4 times.

ExerciseDescription
TRX Parallel Pull-upsThis looks crazy but I promise it can be done AND this is going to use everything (i.e. arms, core, and legs). Position yourself under the TRX bands with your body being parallel to the floor. Lift up and then back to hovering over the floor.
Bosu Ball SquatsIf this is a new move to you, set up the Bosu ball next to a wall to help with balance. Everything is going to shake! Carefully step on the Bosu ball with a wide stance. Sit back into a chair (or squat) position.

Get this Gym Outfit!

This entire outfit is from Old Navy.

Sometimes finding a good pair of workout shorts is impossible but Old Navy has solved this! In this video, I am wearing Dolphin-Hem Shorts for Women (3 inseam). They come in a ton of colors, sizes, and other inseam lengths.

This pair that I have on…I think I have had them for years. They wash well and haven’t had any issues with them holding on to that funky workout smells.

Wrapping this one up!

Make sure to grab those wipes and disinfectant spray and clean your equipment as you go.

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Jaime Warren is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to www.badassmamagang.com

 Disclosure for all workout programs: I acknowledge that I am participating in a workout that can include strength, flexibility, aerobic, cardio, and other exercises offered by a trained instructor. It is my responsibility to consult with a physician prior to and regarding my participation in any Fitness Program. I represent and warrant that I am physically fit and have no medical condition that would prevent my full participation in this class. In consideration of being permitted to participate in any online and in-person Group Fitness Class, I agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which I might incur as a result of participating in the program. In consideration of being permitted to participating in any Fitness Program, I knowingly, voluntarily, and expressly waive any claim I may have against the owners, landlord, insurers, or any Fitness Instructor for injury or damages that I may sustain as a result of participating in the program. I have read the above release and waiver of liability and fully understand its contents. I voluntarily agree to the terms and conditions stated

full body gym workout for women

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