Workout of the week: 30-min full-body strength workout

15th November 2021

full-body strength workout

ALL LEVELS / Full-body strength workout / 30 minutes

Equipment: Dumbbells, kettlebell, and resistance band

Do you feel that your strength training sessions have hit a plateau or simply want to spice up your routines a bit? Why not consider a full-body strength workout? Believe it or not, turning your strength sessions into full-body sessions can be the solution for all the concerns mentioned above.

First of all, it will help you burn more calories in less time, which makes perfect sense since you’re using your entire body. But there’s more: you’ll increase strength because you’re using more compound exercises. You’ll also build more overall muscle and improve your flexibility. All this, while you maximize your workout efficiency. After all, you’re saving time by focusing on the major multi-joint exercises that work your entire body.

That’s the goal of today’s session. A 30-minute full-body strength workout with 5 exercises that you must perform for 50 seconds. Rest for 10 seconds between exercise and 1 minute between rounds. You’ll do this for 5 rounds.

Sumo squat
Push-up and row
Kettlebell squat to upright row with resistance band
Dumbbell front row
Devil press

Let’s do this!

WORKOUT SETUP

5 exercises
50 seconds on, 10 seconds off
1-min rest between rounds
30 minutes
Equipment: Dumbbells, kettlebell, and resistance band

WORKING OUT FROM HOME? NO PROBLEM.

Dumbbells = water bottles filled with water and / or sand
Kettlebell = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

5 rounds

1 – SUMO SQUAT

50 seconds on, 10 seconds off

Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.
Feet apart (about twice your shoulder width) with your toes pointing out slightly.
Lower your body as far as you can, hips back and knees bent.
Pause before pushing yourself to the starting position.
Maintain your core tight and your torso upright.

2 – PUSH-UP AND ROW

50 seconds on, 10 seconds off

Grab two dumbbells and set your body up in a high plank position.
Your hands and feet should be more than shoulder-width apart.
Now lower your body until your chest is parallel to your hands.
Push up with power and start rowing one dumbbell up to your chest, and then the other.
Slowly return to the starting position.

3 – KETTLEBELL SQUAT TO UPRIGHT ROW WITH RESISTANCE BAND

50 seconds on, 10 seconds off

Pick a kettlebell and place it on the floor between your feet. Run the band through the kettlebell handle and it under each foot. Your feet should be shoulder-width apart.
Grab the kettlebell by the handle and stand up straight. Keep your core engaged and shoulder blades squeezed together.
Lower yourself into a squat position.
As you extend your legs, pull the kettlebell’s handle up to your collarbone with elbows leading the movement.
Then, slowly lower the kettlebell back down into the starting position and repeat.

4 – DUMBBELL FRONT ROW

50 seconds on, 10 seconds off

Grab two dumbbells and let them hang in front of you, at your arms-length, palms facing your body and shoulder-width apart.
Inhale, engage your core while keeping your back straight. Your chest should be proud, and you should be looking forward.
Lift the dumbbells straight up toward the chin. Elbows should lead the movement, and your arms shouldn’t go higher than parallel to your shoulders.
Pause at the top before getting back to the starting position.
Repeat.

5 – DEVIL PRESS

50 seconds on, 10 seconds off

Place two dumbbells on the floor roughly your shoulder-width apart from each other.
Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.
Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.
Finish the move by locking them over your head, with your body fully stretched.
From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.

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