Workout of the week: 35-min full-body strength workout

15th August 2022

ALL LEVELS / full-body strength workout / 35 minutes

Equipment: Dumbbells & kettlebells

If there’s a common wish for newly gym-goers it is to become more muscular and toned. At first, this may seem like a shallow purpose, but apart from the aesthetic side, this goal has numerous benefits. First of all, strength training (the best way to become more muscular) will help you become stronger — this one kind of comes without saying.

Then, it will also help you decrease abdominal fat, reduce the risk of falling, lower your risk of injury, improve your heart rate and, with that, help you manage your blood sugar levels. Last but not least, it promotes mobility and flexibility, and it doesn’t only make your muscles stronger — it makes your bones too.

To help you reap all these benefits, today we bring you a full-body strength workout. It has 3 groups, each with 2 exercises. Each exercise has a different number of reps in each round: for the first exercise, the number of reps will decrease with each round; for the second – it will increase. You’ll do 5 rounds of each group before moving on to the next group. You’ll get 2 minutes to rest in between groups. All combined, this full-body strength workout will take you 35 minutes to complete.

1st group

Dumbbell deadlift
Kettlebell Bent Over Row

2nd group

Squat Hold into Arnold Press
Push-ups

3rd group

Reverse lunge into front lunge
Dumbbell sumo curls

Time to get stronger!

WORKOUT SETUP

3 groups with 2 exercises each
5 rounds each group
Different reps each exercise
2-minute rest between rounds
35 minutes
Equipment: Dumbbells & kettlebells

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 = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

1st GROUP

5 rounds

1 – DUMBBELL DEADLIFT

21-18-15-12-9 reps

Begin by standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your low back, hold the dumbbells by your side.
Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.
At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.
Repeat.

2 – KETTLEBELL BENT OVER ROW

9-12-15-18-21 reps on each side

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.
Repeat the same reps with the other arm.

2nd GROUP

5 rounds

1 – SQUAT HOLD INTO ARNOLD PRESS

15-12-9-6-3 reps

Grab two dumbbells and stand with feet shoulder-width apart. Engage the core and set the shoulders.
Slowly squat down, pushing the knees outwards so they remain over the toes.
Hold this position during the 10 Arnold press reps.
Rotate your palms so that they face forward.
Then, push your arms over your head until you’ve extended both arms above your head.
Keep your core tight and your back straight.
Return slowly back and repeat.

2 – PUSH-UP

10-20-30-40-50 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.

3rd GROUP

5 rounds

1 – REVERSE LUNGE INTO FRONT LUNGE

21-18-15-12-9 reps on each side

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.
Repeat with the other leg.

2 – DUMBBELL SUMO CURLS

9-12-15-18-21 reps

Grab two dumbbells and hold them with both hands. You should stretch your arms, and the dumbbells should be in front of your waist.
Feet apart (about twice your shoulder width) with your toes pointing out slightly.
Lower your body as far as you can, hips back and knees bent. That’s the starting position.
Now, perform a curl by bringing the dumbbells all the way up to your shoulders by bending your elbows.
Maintain the sumo squat position while you do the above-indicated number of reps.