For this full-body strength workout you’ll be working through 5 rounds of exercises that will challenge your entire lower body, upper body and core, as well as provide a cardiovascular workout.

Workout Details

There’s nothing complicated about this workout. It’s not an EMOM or an AMRAP and there’s no need for a timer. Don’t rush but move through it at a steady pace, resting shortly as needed but keeping it to a minimum.

This workout consists of 5 rounds of the following:

• Barbell Back Squat x 10
• 60-second Plank
• Dumbbell Bench Press (or floor press) x 10
• Dumbell Thruster x 15
• Dumbbell Step-Up x 10 per leg
• Toe Touches x 30

The back squats and bench press should be fairly heavy. Choose a weight that’s a little scary for you but you’ll be able to get through 5 sets of 10 with. The last couple reps should be very difficult.

The thruster weight can be something more manageable that you can move quickly and the step-up weight can be something tough but focus on keeping perfect form and really driving through the heel and glute. For the step-ups finish all 10 reps on one leg before switching to the other.

Add a Cardio Challenge

For a fun cardio addition, try adding a 400 m (0.25) mile sprint in between each round.

Equipment Needed

To perform this workout, you will need:

• Barbell and Rack. You will need 1 barbell with weight plates and a squat rack to perform the back squats. If you do not have access to this, you can use a dumbbell or kettlebell and do goblet squats, or hold one in each hand by your side.
• Dumbbells. You will need one heavy set of dumbbells for the bench press and a lighter set (or the same!) for the dumbbell thrusters.

More Workouts to Try

Loving this full-body workout? You should try these too:

• 40-Minute Full-Body EMOM
• Single-Arm Dumbbell Workout
• 30-Minute Full-Body Superset Workout
• 30-Minute Full-Body Strength Workout
• Core and Upper Body Circuit Workout