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30-Minute Full Body Strength Workout
Welcome to my 30-minute live stream full body strength workout. We work all our major muscle groups in four fun sets. Dumbbells and a chair are optional! 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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Before You Begin
Following a warmup, this workout is is made up of 4 sets. Each set has dedicated exercises to upper body, core, lower body and balance. The purpose of the workout is to increase your functional strength and improve your balance with easy to follow exercises that can be done seated or standing. I used 3 lb (1.4 kg) weights.
Workout Video:
Workout Breakdown:
There are 4 sets in this workout. Sets 1-3 include 6 exercises and these sets get repeated twice. Set 4 is dedicated to balance and has 4 exercises, each done one leg at a time. All moves are 25 seconds. There is a 45 second rest between sets.
Exercises
Set 1 – Upper Body
- Hammer Curl
- Lateral Raise
- Wide Overhead Press
- Tricep Kickback
- Bent Row
- Upward Fly
Set 2 – Core
- Windmill (L)
- Windmill (R)
- Lighthouse
- High March
- Knee Repeater (L/R)
- Center Wood Chopper
Set 3 – Lower Body
- Squat
- Dead Lift
- Front Kick
- Squat Pulse
- Side Lunge
- Bent Rainbow Kicks
Set 4 – Balance
- Stand One Foot (L)
- Stand One Foot (R)
- Bent Knee Pulse Front (L)
- Bent Knee Pulse Front (R)
- Straight Leg Low Rainbow (L)
- Straight Leg Low Rainbow (R)
- Hip Hinge Bend (L)
- Hip Hinge Bend (R)
