Welcome to my 45-minute live stream full body strength workout. We work all our major muscle groups in 3 sets, each with increasing work to rest ratios. 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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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 3 sets of 12-minutes each. Each set has 12 exercises and they alternate between using one medium/heavy dumbbell and using two light/medium dumbbells. Each set has a higher work to rest ratio than the previous set. The purpose of the workout is to increase your functional strength and endurance and challenge yourself to complete the workout as it gets increasingly difficult. I used 8 lb (3.6 kg), 10 lb (4.5 kg), 20 lb (9.1 kg) and 25 lb (9.1 kg) weights.

Workout Video:

Workout Breakdown:

There are 3 sets in this workout. Each set includes 12 exercises. In set one, work 40 seconds + rest 20 seconds. In set two, work 45 seconds + rest 15 seconds. In the final set, work 50 seconds + rest 10 seconds.
All odd # exercises are done with one medium/heavy dumbbell. Even # exercises are done with two light/medium dumbbells.
There is an additional 30 seconds rest between sets.