Welcome to my 45-minute live stream full body strength workout. We work all our major muscle groups in six sets of six minutes each. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Workout Video:

Workout Breakdown:

There are 6 sets in this workout. Each set includes 4 exercises with 2 exercises performed back to back, 8 total rounds per set.

Sets 1, 2, 4, 5:
Four exercises = 1, 2, 3, 4
Pattern = 12123434
Each exercise 35 seconds, no rest

Sets 3, 6:
Four exercises = 1, 2, 3, 4
Pattern = 12123434
Each exercise 30 seconds, 15 seconds rest

There is a 1 minute rest between each set.

Exercises

Set 1

1. 1-Leg Dead Lift (L/R)
2. Reverse Lunge (L/R)
3. Knee Lift Pulse (L/R)
4. Side Lunge (L/R)

Set 2

1. Bicep Curl + Shoulder Rotation (L/R)
2. Wide Overhead Press (L/R)
3. Scott Press (L/R)
4. Cuban Press (L/R)

Set 3

1. Sprinter Sit Up
2. V-Sit Heel Tap
3. Dead Bug
4. Sit Up with Double Row

Set 4

1. Sumo Squat
2. Kneeling Snatch (L/R)
3. Burpee Front Raise
4. Suitcase Squat Lateral Raise

Set 5

1. High-Low Lunge (L/R)
2. Curved Curl
3. Wood Chopper (L/R)
4. Side Winder

Set 6

1. Renegade Row
2. Scissor
3. Kneeling Elbow Tap (L/R)
4. Kneeling Stir the Pot (L/R)