If you’re ready to start levelling up your fitness and strength but don’t know where to start, this is the workout for you! It’s challenging, well-balanced and designed to make you feel strong and empowered by the time you’re done.
It’s designed to be completed 3 times per week (with 1-2 days rest between each session). If you add an extra session, swap the two main strength exercises out for two of the conditioning exercises instead.
Warm Up
Minutes 0:00 - 4:00 - Perform as many rounds as possible within the time limit.
• 3 walkouts.
• 3/3 high plank shoulder taps.
• 3/3 alternating bodyweight lunges.
• 3 press ups.
Minutes 04:00 - 06:00 - Perform as many rounds as possible within the time limit.
• Single arm lat stretch - hold for 10 seconds on each side.
• Half kneeling lunge to hamstring stretch - hold for 10 seconds on each side.
• 3/3 deep squats with thoracic twists.
Strength Block
Minutes 06:00 - 18:00 - Every three minutes perform exercise A, then B. Rest until the timer restarts. Complete four rounds.
• Barbell paused push press - 4-6 reps at a moderate-heavy load.
• Pull ups - 4-6 reps.
Rest
Minutes 18:00 - 20:00 - Rest and set up equipment for the next block.
EMOM
Minutes 20:00 - 40:00 - Perform an exercise at the top of the minute, then rest until the timer restarts. Perform the full circuit twice.
• Adjustable Kettlebell squat cleans - 6-8 reps.
• Dumbbell alternating single arm bent over rows - 8-10 reps.
• Dumbbell alternating reverse lunges - 8-10 reps per side.
• 30-Degree incline dumbbell chest press - 8-12 reps.
• Either rest or perform 6-15 calories on cardio equipment such as the air bike, ski machine or rowing machine.
• Romanian deadlift with barbell or dumbbells - 8-12 reps.
• 45-Degree incline Spinlock Dumbbell hammer curl - 8-12 reps.
• Glute bridge marches - 16-20 reps.
• Hollow hold - hold the position as long as possible for this minute.
• Either rest or perform 6-15 calories on a cardio machine.
Finish off with a few stretches of the chest, back, hamstrings and quadriceps muscles.
And there we have it, a super simple effective full body workout that you can complete within 40 minutes. Keep consistent with this and you’ll build full-body strength, and serious fitness momentum - vital to your commitment and success in your fitness journey.
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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout
