ALL LEVELS / total strength workout / 20 minutes
Equipment: Pull-up or assisted pull-up machine, barbell, dumbbells & gym bench
Getting stronger is one of the main reasons people join a gym. And they should. Strength training can slow bone loss, boost metabolism, protect your joints, and improve your ability to perform everyday activities, enhancing your overall quality of life.
This total strength workout delivers all that in a simple, efficient format. It consists of 3 exercises, performed for 8 reps across 2 sets, with 1 minute of rest between exercises and sets. You can complete this workout in just 20 minutes altogether.
- Pull-up (or assisted pull-up)
- Barbell squat
- Barbell skull crusher
Ready to get stronger?
WORKOUT SETUP
- 3 exercises
- 8 reps
- 2 sets
- 1 minute rest between exercises and rounds
- Equipment: Pull-up or assisted pull-up machine, barbell, dumbbells & gym bench
WORKOUT EXERCISE LIST
2 sets
1 – Pull-up (or assisted pull-up)
8 reps
- Grab the pull-up bar with hands slightly wider than shoulder-width, palms facing away.
- Start from a dead hang with arms fully extended and shoulders engaged.
- Pull your chest towards the bar by driving your elbows down and back.
- Lower yourself slowly back to the starting position with control.
- Use the assisted machine or resistance band if needed to maintain good form.
2 – Barbell squat
8 reps
- Set the barbell on a rack at upper-chest height.
- Step under the bar, placing it across your upper back, and grip it firmly.
- Unrack the bar and step back with feet shoulder-width apart.
- Keep your chest up and core braced as you lower into a squat.
- Push through your heels to return to a standing position, keeping the bar stable throughout.
- Repeat.
3 – Seated dumbbell skull crusher
8 reps
- Sit tall and brace your core.
- Hold one dumbbell with both hands (or one in each) and press it overhead.
- Keep your elbows pointing up and your upper arms mostly still.
- Bend your elbows to lower the weight behind your head.
- Press through your triceps to extend your arms back overhead.
- Repeat.
Feeling stronger after this total strength workout? Use the strength to choose your next workout.
- 22-min lower-body strength workout
- 40-min unilateral strength workout
- 40/20 interval strength workout
- 35-min back strength workout
- 25-min Smith machine leg workout
- 20-min EMOM upper-body workout
- 30-min arm strength workout
- 20-min lower-chest strength workout
- 20-min HIIT push workout
- 20-min upper back workout
- 25-min dumbbell upper-body strength
- 25-min kettlebell strength workout
