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40 Min Total Body Strength Training Workout


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Use this total body strength training workout to build strength and lean muscle mass. This routine consists of compound movements designed to work multiple muscle groups at the same time. You’ll need a pair of dumbbells and the weight that you choose will be dependent on your fitness level. This routine includes both a warm up and a cool down.

Warm Up
Step Back + Reach
Hamstring Sweep
Punch Out + Run in Place

Total Body Strength Training Workout

A1: Dumbbell Curtsy Lunge / Reverse Lunge x12, x10, x8
A2: Shoulder Press + Chest Squeeze x12, x10, x8
B1: Suitcase Squats 3×10
B2: V Sit Fly / Modified V Sit 3×10
C1: Underhand Bent Over Row 3×10
C2: Dumbbell Push Press + Windmill 3×8
D1: Sumo DL + Hammer Curl 3×8
D2: One Arm Dumbbell Snatch 3×8
D3: Dumbbell Reach Crunch / Reach Crunch 3×15

Cool Down
Upright External Rotation
Chest Opener
Standing Quad Stretch
Lying Straight Leg Hamstring Stretch
Lying Cross Body Knee