Let’s be real—between work, life, and everything in between, getting to the gym isn’t always an option. But that doesn’t mean you can’t get a killer full body workout from the comfort of your home.
Enter Coach Kerry of Soul Holistic Health and Wellness, a seasoned fitness expert dedicated to helping women feel strong, balanced, and empowered through movement.
This quick and effective full body workout with dumbbells is designed to maximise strength, stability, and endurance. Whether you’re short on time or simply prefer to train at home, these exercises will challenge your entire body with minimal equipment.
Full Body Workout Breakdown
Grab a set of dumbbells and get ready! Perform each move for 45 seconds, rest for 15 seconds, and repeat for 3-4 rounds.
- Alternate Front Lunge with Overhead Press
Why it works: This compound move fires up your legs, shoulders, and core all at once.
How to do it: Step forward into a lunge, keeping your torso upright. As you hold the lunge position, press both dumbbells above the head, ensuring that your core is engaged and that your back remains straight. Bring the dumbbells back to your shoulders, return your feet back to neutral position and alternate legs; repeating the same movement on the opposite leg.
Coach Kerry’s tip: Keep your core engaged to maintain balance and prevent your lower back from arching. - Dumbbell Romanian Deadlift
Why it works: Targets your hamstrings, glutes, and lower back for a strong posterior chain.
How to do it: Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your thighs. With your core engaged and a slight bend in your knees, hinge at your hips, lowering the dumbbells until you feel a stretch in the hamstrings. Squeeze your glutes to return to standing.
Coach Kerry’s tip: Move slowly and control the descent—this is where the magic happens! - Dumbbell Squat Press
Why it works: This explosive move boosts power and endurance while working your legs and shoulders.
How to do it: Begin by holding a dumbbell in each hand at shoulder height with your palms facing inwards. Place your feet shoulder-width apart. Lower into a squat, keeping your chest upright and your weight in your heels. As you rise from the squat, press the dumbbells overhead by extending your arms fully. Lower the dumbbells back to shoulder height as you descend into the next squat.
Coach Kerry’s tip: Use your legs to generate power—it’s not just a shoulder exercise! - Bicep Curl to Shoulder Press Variation
Why it works: Builds upper body strength while keeping your core engaged.
How to do it: Perform a bicep curl, then immediately transition into a shoulder press. Lower back down with control. Perform each movement in a ‘step by step’ sequence to maximise correct muscle activation.
Coach Kerry’s tip: Avoid swinging your arms—focus on controlled movements for maximum - Overhead Elevated Heel Squats
Why it works: By elevating your heels, this squat variation engages your quads and core even more.
How to do it: Stand with your heels on a secure, slightly elevated platform. Extend both of your arms with your dumbbells overhead. Driving through your heels, perform a deep squat while keeping your arms steady and core engaged. This movement is best executed in a slow and controlled manner.
Coach Kerry’s tip: If holding weights overhead is too intense, try a goblet squat variation instead. - Flutter Kicks
Why it works: Torches the lower abs and builds core endurance.
How to do it: Lie on your back with your hands under your hips to enable lower-back support. Press your shoulders into the ground, keep your legs straight and alternate small flutter kicks.
Coach Kerry’s tip: Keep your lower back pressed into the floor to protect your spine.
Why This Full Body Workout Works
Each move in this routine is designed to be efficient, functional, and challenging. Perfect for women juggling busy schedules who still want to feel strong and energised. Plus, dumbbells provide just the right amount of resistance to build strength.
Quick Full Body Workout Summary
✅ 6 moves, 45 seconds each, 15 seconds rest
✅ Repeat for 3-4 rounds
✅ All you need: Dumbbells
Final Thoughts
Forget the idea that you need a gym to get results. With just a set of dumbbells and a little motivation, you can train smarter, not longer with this full body workout. So, grab those weights, put on your favourite playlist, and get moving, your strongest self is just a few reps away. Try this workout today and let us know how you feel! Share your sweaty selfies and tag @coachkerry and @UncommonJaneWellness
Coach Kerry
Kerry is a holistic fitness and wellness coach with over 12 years of experience in the industry. Utilising a combination of physical fitness, martial arts, nutritional mentoring, meditation, Reiki energy healing, and massage therapy, she takes an all-encompassing approach to wellness; empowering women to thrive in all areas of their lives.
Kerry works with clients both online and at her studio located in Sydney, which she’s created to be a warm, welcoming, fun and happy space for women to connect with themselves and their wellness journey. When designing her business, she focused on building a system that truly supports all aspects of wellness – not just the physical, but the mental, emotional and spiritual as well.
Passionate about reconnecting women with the power of self-love, Kerry is dedicated to countering the often negative narratives in the fitness industry. Rather than focusing on physical appearance alone, she encourages women to treat themselves with care, respect, and kindness—teaching them to honour their bodies and minds through a holistic, balanced lifestyle.
