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.
Full-body strength workout completed. Time to find your next workout:
- 24-min endurance workout
- 28-min EMOM strength workout
- 20-min medicine ball workout
- 40-min upper body strength workout
- 18-min EMOM strength workout
- Full-body Valentine’s partner workout
- 25-min zone 2 cardio workout
- 20-min lower body superset workout
- 15-min metabolic strength workout
- 20-min upper body strength workout
- 20-min New Year’s strength workout
- 20-min cardio workout
