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

1st April 2024

ALL LEVELS / full-body strength workout / 18 minutes

Equipment: Incline chest press machine, dumbbells & barbell

Whether you’re celebrating April Fools’ Day or not, you know that this day is renowned for its practical jokes and shenanigans. However, we know you don’t think your fitness routine is a laughing matter. Trust us: while this workout may seem deceptively simple and short in duration, the truth is that it is highly effective.

Still think we’re pulling a prank on you? Try this full-body strength workout for yourself and see the results. With 5 exercises, each with a different number of reps, to complete in 3 rounds. The goal is to rest as little as possible between both exercises and rounds, making it possible to do this session in just 18 minutes.

Bodyweight Squat
Incline chest press
Dumbbell lunges
Push-up
Barbell shoulder press

Let’s prove that this workout is no joke!

WORKOUT SETUP

5 exercises
3 rounds
Little to no rest
18 minutes
Equipment: Incline chest press machine, dumbbells & barbell

WORKOUT EXERCISE LIST

3 rounds

1 – BODYWEIGHT SQUAT

50 reps

Stand on your feet placing them at the same distance as your shoulder lines.
Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain tight abs and glutes to control your hip and stabilize the movement.
Keep your arms tight by your side, and use them to help your balance.
Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.

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 – DUMBBELL LUNGES

30 reps

Stand tall and hold the dumbbells by your shoulders.
Step your right leg forward keeping the heel down.
Raise the heel of the left leg.
Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
Repeat, changing legs.

4 – PUSH-UP

20 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.

5 – BARBELL SHOULDER PRESS

10 reps

Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
Exhale as you push the barbell straight upward.
At the top of the movement, shrug your shoulders to raise the barbell even higher.
Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
Do not lock your elbows out, and use a grip a little wider than shoulder-width.
To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backwards as the bar descends.
Your head should be facing forward, not looking up.
Keep your elbows a little forward, not directly out to the sides.
Keep your wrists directly above your elbows.