A Full-Body Workout for a Crowded Gym

At UCLA, I am one of 44, 947 students (plus faculty) attending our gym, the John Wooden Center. It is a large gym with lots of equipment to offer, but from the hours of 2 pm to 8 pm, the weight room is ridiculously crowded. The post-work/post-class gym rush is VERY real. Actual lines will form to use compound lifting equipment such as the bench and squat racks. It’s like an amusement park. At first, this was extremely frustrating to me. I had always preferred a 4 day split, which requires a lot of specific equipment and a pre-planned schedule for your weekly workouts. However, when you come into the gym and half the equipment is occupied, you have to be flexible. More often than not, I walk into the gym, assess the equipment available, and then decide what muscle groups to exercise that day. This may not be ideal, but I’m a firm believer that anyone can get a good workout anywhere— whether that be a tiny hotel gym, an at-home workout room, or even the John Wooden Center at 5 pm. The workout below is a fully body workout that only requires two dumbbells and an empty corner to use them. A bench could also be used, but I will explain below how you can modify if you do not have access to a bench. To get the full effect of this workout, choose two dumbbells heavy enough to challenge you, but light enough to shoulder press. I would probably use 40 lb dumbbells, but I also think my shoulders are relatively stronger than the rest of my muscles, so that is something to keep in mind. (Many women find that their shoulder strength is their weak point)

The Workout:

1) 4 sets x 8 reps of chest press (with the dumbbells) on a flat bench.

*if you don’t have a bench, do 4 sets of push ups, assisted or unassisted, until failure*

2) 4 sets x 8 reps of shoulder press with the dumbbells.

*if doing these sitting on a bench, don’t be afraid to go heavier; if standing, go lighter to avoid putting pressure on your lower back*

3) 4 sets x 12 reps of front squats holding one dumbbell in front of you, close to your chest.

4) 4 sets x 12 reps of Romanian deadlifts.

*hold one dumbbell in each hand at your side, and as you hinge from your hips keeping your legs nearly straight, let the dumbbells trace down your legs and in front of your shins, come back up with a braced core and straight back, and squeeze your glutes*

5) 4 sets x 10 reps of step back lunges.

*hold the dumbbells at your side, step one leg back, lunge, and alternate with the other leg for five reps each leg*

6) 4 x 1 minute plank.

*if you cannot hold a plank for a minute, hold until failure*