Workout of the week: 30-min 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.