Full Body Strength Workout
An intermediate full-body workout designed to build strength using a variety of equipment and exercises targeting major muscle groups.
full body
strength
intermediate
workout
fitness
Full Body
full
3/30/2025•0 views•intermediate•60 min
Barbell Squat
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell
Form Instructions
Stand with your feet shoulder-width apart, barbell resting on your upper back.
Engage your core and keep your chest up while lowering your body by bending your knees.
Go as low as you can while keeping your heels on the floor and knees in line with your toes.
Push through your heels to return to standing.
Push-Up with Feet Elevated
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
Bench or elevated platform
Form Instructions
Place your feet on the elevated surface and hands shoulder-width apart on the floor.
Lower your body until your chest nearly touches the ground, keeping your elbows at a 45-degree angle.
Push through your palms to lift your body back to the starting position.
Dumbbell Deadlift
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
Hinge at the hips by pushing your butt back and lowering the dumbbells close to your legs.
Keep your back straight and chest up, then return to a standing position by thrusting your hips forward.
Bent-Over Row
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Dumbbells or Barbell
Form Instructions
With your feet shoulder-width apart, hinge at the hips and lower your torso until it is almost parallel to the ground.
Hold your weights with arms extended, palms facing each other.
Pull the weights toward your waist, squeezing your shoulder blades together, and lower them back down.
Plank to Push-Up
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
None
Form Instructions
Start in a plank position, with your forearms on the ground and body in a straight line.
Push up onto your hands one at a time to get into a push-up position.
Lower back down onto your forearms one at a time, returning to the starting position.
Lateral Lunges
Details
Sets
3
Reps
10-12 per side
Rest
60s
Equipment
None
Form Instructions
Stand tall with feet together, step out to the side with your right leg, bending the right knee while pushing your hips back.
Keep your left leg straight and lower until your thigh is parallel to the ground.
Push yourself back to the starting position and repeat on the other side.
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