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

5th December 2022

full-body strength workout

ALL LEVELS / full-body strength workout / 30 minutes

Equipment: Dumbbells, kettlebell, barbell & weight plate

There’s more about strength training than just getting bulked. Yes, it’s the type of training you got to do if you want to get bigger muscles. However, if you look past that, strength workouts have other benefits that you might be overlooking. For one, they help reduce abdominal fat. They’re good for your bones and heart since they help prevent and manage osteoporosis and improve cardiovascular health.

It’s time to take advantage of all these benefits; it’s time you try this full-body strength workout. It’s a 30-minute long session with 3 groups. Each group has 2 exercises that you’ll perform for 3 rounds before moving on to the next group. Rest 1-minute between each group. Every round has a specific number of reps: 40 on the first, 30 on the second, and you’ll finish the third round doing 20 reps.

1st group

Reverse lunge into front lunge
Kettlebell bent over row

2nd group

Curl to shoulder press
Barbell hip thrust

3rd group

Kettlebell squat to upright row with resistance band
Loaded push-up

When you’re ready, let’s do this!

WORKOUT SETUP

3 groups with 2 exercises each
3 rounds each group
40 reps in the 1st round, 30 in the 2nd, 20 in the 3rd
1-minute rest between rounds
30 minutes
Equipment: Dumbbells, kettlebell, barbell & weight plate

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Dumbbells = water bottles filled with water and / or sand
Kettlebell & weight plate = bag with some weights, such as books, cans of food
Barbell = a broom handle with a gym bag with weights on it

WORKOUT EXERCISE LIST

1st GROUP

3 rounds

1 – REVERSE LUNGE INTO FRONT LUNGE

1st round 40 reps
2nd round 30 reps
3rd round 20 reps

Stand tall, holding two dumbbells.
Firmly plant your left foot on the ground and take a step back with your right.
Now, push explosively with your front foot to perform a forward lunge.
Make sure you’re always looking straight ahead and that your core is engaged.

2 – KETTLEBELL BENT OVER ROW

1st round 40 reps
2nd round 30 reps
3rd round 20 reps

Lean forward at a 45-degree angle.
Keep the weight on your heels and bend your knees.
Keep your back flat from shoulder to hips.
With the kettlebell on your right arm, row the kettlebell up towards your hip.
Squeeze your shoulder blades together.
Control the movement and bring the kettlebell down.
Do half the reps with one arm, then change to the other.

2nd GROUP

3 rounds

1 – CURL TO SHOULDER PRESS

1st round 40 reps
2nd round 30 reps
3rd round 20 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

2 – BARBELL HIP THRUST

1st round 40 reps
2nd round 30 reps
3rd round 20 reps

Place a loaded barbell next to and parallel to a bench.
Slide your legs under the barbell. Sit on the floor with your back against the side of a bench. The barbell should be over your hips.
Grasp the barbell at each side. This is your starting position.
Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.
Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.
Hold for a count of two and squeeze your glutes.
Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.
To prevent the bench from tipping over, place it against a wall.
If the barbell hurts your pelvis, use padding.
Do not allow your back to slide up and down against the side of the bench.
Keep your torso rigid. Your back shouldn’t arch, and your pelvis shouldn’t tilt.
All of the movement should occur in your hips.

3rd GROUP

3 rounds

1 – KETTLEBELL SQUAT TO UPRIGHT ROW WITH RESISTANCE BAND

1st round 40 reps
2nd round 30 reps
3rd round 20 reps

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.

2 – LOADED PUSH-UP

1st round 40 reps
2nd round 30 reps
3rd round 20 reps

Place a suitable weight plate on your back. Extend one leg at a time until you’re in a plank position.
Then, keep your arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position.
Perform the exercise very slowly – 5-6 seconds down and 5-6 seconds up.

There you have it, our full-body strength workout. If you need other challenges, click below: