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

2nd December 2024

ALL LEVELS / full-body strength workout / 30 minutes

Equipment: Barbell, hack squat machine, incline chest press machine & gym mat

In the blink of an eye, we reached December — and with it comes that magical time of year again. Outside, Christmas lights are twinkling, holiday tunes are echoing, and the temptation to indulge in festive treats follows us everywhere. But before diving into this buffet of delights, we must make sure we’ve earned them.

This full-body strength workout was designed precisely to make you sweat for the sweet treats. It includes 5 exercises, each with 12 reps. You’ll complete 4 rounds, and since it’s strength-focused, you’ll have 1 minute to rest between both exercises and sets. Altogether, this workout will take you approximately 30 minutes to complete.

Deadlift
Hack squat
Incline chest press
Bent over row
Commando

Ready? Let’s get strong for Christmas!

WORKOUT SETUP

5 exercises
12 reps
4 rounds
1-minute rest between exercises and rounds
30 minutes

WORKOUT EXERCISE LIST

4 rounds

1 – DEADLIFT

12 reps

Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
Bend down and grasp the barbell with a shoulder-width grip.
Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.
At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.
To return the bar to the floor, push your butt backwards and lower the bar down the front of your legs, keeping your back straight.
Once the bar passes your knees, bend your knees and lower the bar to the floor.
Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.
At the top of the lift, do not hyperextend your back.
Keep the barbell close to your body to improve mechanical leverage.

2 – HACK SQUAT

12 reps

Stand on the machine with the cushions over your shoulders.
Adopt a foot stance similar to the one you use for regular squats.
Engage your core so that you feel the cushion pushing against your body.
This machine is perfect for helping you squat to great depth.
Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.
Repeat.

3 – INCLINE CHEST PRESS

12 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.

4 – BENT OVER ROW

12 reps

Stand over a loaded barbell, with the bar lining up with your toes.
Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder-width apart. Your back should be straight and close to horizontal.
Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.
Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.
Keep your back straight and close to horizontal; keep your elbows close to your body.
Pull with your back muscles, not your arms.

5 – COMMANDO

12 reps

Start this exercise in the standard push-up position, with your arms straight.
Make sure you keep your core tight and your head neutral.
Lower your right arm until you have your elbow on the floor., repeat the process with your left hand and arm until you are in a plank position.
Push your right and left arms to make it to the starting position.
Then, perform a push-up. That’s one rep.