Workout of the week: 35-min full-body strength workout
ALL LEVELS / full-body strength workout / 35 minutes
Equipment: Dumbbells & kettlebell
It benefits your heart, helps you improve balance, and it strengthens your bones and muscles. Plus, it’s an excellent ally for people trying to lose and maintaining weight. What kind of sorcery is this, you ask. It’s just strength training, we reply.
Yes, the good old strength workout — also known as weight or resistance training — has much more to offer than just solid and lean muscles. And, despite what you might think, it’s not just for bodybuilders — it’s for everyone.
Today’s training session embodies all these perks. A 35 minutes full-body strength workout that will make you stronger while forcing you to break a sweat. With just 6 exercises — 50 seconds on, 10 seconds off — and 5 rounds — with 1-minute to rest in between — we expect you to take 35 minutes to complete this challenge.
- Deadlift into squat
- Push-up
- Goblet squat
- Curl to shoulder press
- Total-body combo
- Hang power clean
1, 2, 3 let’s go!
WORKOUT SETUP
- 6 exercises
- 50 sec on, 10 sec off
- 5 rounds
- 1-min rest between rounds
- Equipment: Dumbbells & kettlebell
- Duration: 35 minutes
WORKING OUT FROM HOME? NO PROBLEM.
- Dumbbells = water bottles filled with water and / or sand
- Kettlebell = bag with some weights, such as books, cans of food
WORKOUT EXERCISE LIST
5 rounds
1 – DEADLIFT INTO SQUAT
50 sec on, 10 sec off
- Begin in standing, holding a dumbbell in each hand.
- 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 perform the rest of this compound movement.
- Bring the dumbbells over your shoulder and perform a squat.
- That’s one rep.
2 – PUSH-UP
50 sec on, 10 sec off
- 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.
3 – GOBLET SQUAT
50 sec on, 10 sec off
- Stand tall and hold a dumbbell vertically, putting your hands below the top of the weight.
- Place the dumbbell against your chest and keep it there throughout the whole movement.
- Squat, keeping your core tight and back upright.
- Get back up, placing the strength on your feet during the movement.
- Repeat.
4 – CURL TO SHOULDER PRESS
50 sec on, 10 sec off
- Grab two dumbbells with adequate weight for your fitness level.
- Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
- Slowly raise your forearms forward until your wrist rests above your elbow.
- Now explosively lock out your arms and raise the dumbbells above your head.
- Hold the position for a second and return to the starting point by reversing the motion.
- Repeat.
5 – TOTAL-BODY COMBO
50 sec on, 10 sec off
- Grab a kettlebell in each hand and stand in an upright position. Engage your glutes and your core.
- Hinge the hips back and lower the kettlebells until they are on the floor.
- In an explosive movement, jump with the balls of your feet while holding the two kettlebells, stretching your legs back until you are in a plank position.
- While you’re there, perform a push-up.
- After you return back to the plank position, row with your right arm while keeping core and glutes tight.
- Repeat the push-up and complete the row with your left arm.
- In an explosive movement, while keeping the kettlebells on the floor, jump with the balls of your feet forward.
- Extend yourself to an upright standing position, while continuing holding the kettlebells in your arms.
- This is one rep.
6 – HANG POWER CLEAN
50 sec on, 10 sec off
- Grab two dumbbells and rest them over your shoulder.
- Engage the core and maintain your back straight. That’s your start position.
- Deadlift the dumbbells between your legs into a hang position.
- Then, extend your hips and legs quickly, returning to the start position.
- Repeat.
An intense but rewarding full-body strength workout. Find more challenges like this below:
- 30-min no equipment full-body workout
- 30-min full-body workout
- 50-40-30-20-10 workout
- 10-min glutes and legs workout
- 20-min full-body dumbbell workout
- Single-arm kettlebell circuit
- 20-min full-body HIIT workout
- 10-min functional cardio workout
- 23-min glute workout
- Functional dumbbell lower body workout
- 35-min functional full-body workout
- 20-min stability workout
- 20-min abs and core workout
- 30-min total core workout
