Workout of the week: 18-min full-body strength workout

24th March 2025

ALL LEVELS / full-body strength workout / 18 minutes

Equipment: Dumbbells, incline chest press machine, kettlebell & gym mat

Ready to build strength from head to toe? Smart move. After all, strength training improves posture, enhances mobility, and boosts your metabolism. It also increases your functional strength, making everyday activities easier while reducing the risk of injury.

Reap all these benefits with this full-body strength workout. With 5 exercises, each with a different rep count, you’ll complete 3 rounds. The goal? Rest as little as possible between exercises and rounds, making it possible to finish this session in just 18 minutes.

Dumbbell box step-ups 50x
Incline chest press 40x
Kettlebell squat 30x
Dumbbell seated z-press 20x
Push-up 10x

Time to get stronger!

WORKOUT SETUP

5 exercises
3 rounds
18 minutes total
Equipment: Dumbbells, incline chest press machine, kettlebell & gym mat

WORKOUT EXERCISE LIST

3 rounds

1 – DUMBBELL BOX STEP-UPS

50 reps

Grab and hold the dumbbells in your hands.
Step up with the right foot — press through the heel to straighten the leg.
The left foot should then meet the right one on the top of the step.
Bend your right knee and step down with the opposite foot.
Repeat.

2 – INCLINE CHEST PRESS

40 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

3 – KETTLEBELL SQUAT

30 reps

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keeping the kettlebell close to your chest, do a squat and maintain your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

4 – DUMBBELL SEATED Z-PRESS

20 reps

Sit on the floor with your legs straight out in front of you.
Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged.
Press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back.

5 – PUSH-UP

10 reps

Start in a plank position with 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.
Repeat.