Welcome to my 25-minute workout “Total Body Strength” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!

“Total Body Strength” is a challenging full body dumbbell workout that includes circuits dedicated to lower body, upper body and core. We work our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.

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 six circuits in this workout. Each circuit has three exercises, repeated twice. Perform the exercises for 25 seconds with 5 seconds rest. Take an additional 15 seconds rest between circuits.

Exercises

Circuit 1 (Lower Body)

1. Heel Elevated Squat
2. Rear Lunge Tap (L)
3. Rear Lunge Tap (R)

Circuit 2 (Upper Body)

1. Twisting Curl
2. Arnold Press
3. Pushup

Circuit 3 (Core)

1. Oblique In-Out
2. Oblique Sit Up
3. Rainbow

Circuit 4 (Lower Body)

1. Sumo Squat with Heel Raise
2. Crossover Lunge
3. Single Leg Standup (L/R)

Circuit 5 (Upper Body)

1. Underhand Front Raise
2. Rotational Row
3. Scott Press Circuit

Circuit 6 (Core)

1. Waist Tap
2. Pullover Double Leg Lower
3. Hollow Body Rock