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30 Minute Full Body Workout for Strength


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This 30 minute full body workout for strength utilizes compound exercises to efficiently work every body part in a short period of time. You’ll need a pair of dumbbells and will also have an opportunity to use a bench, but it isn’t required. You should choose your weight based on fitness level. This routine includes both a warm up and a cool down.

Warm Up
Run in Place + Arm Crossover
Low Squat to Hamstring Stretch
Plank Y’s + Rotation

Total Body Strength Workout

A1: One Leg Deadlift / 1 Down: 2 Up 3×8
A2: Drag Curl + Arnold Press 3×8
B1: RDL + Bent Over Row 3×8
B2: Underhand Chest Press from Floor / Bench 3×8
C1: Dumbbell Side Lunge + Upright Row / Lateral Squat 3×12
C2: Diamond Push Up / from Knees 3×8

Cool Down
Overhead Wall Flexion
Chest Opener
Sprinter Stretch
Figure Fours
Page Turners