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25-Minute Split Strong
This 25-minute Split Strong workout is a no-repeat, full-body strength session designed to build muscle, improve balance, and support overall fitness. We’ll move through focused segments for upper body, core, lower body, cardio, and balance to keep things efficient, engaging, and well-rounded. This interval-style workout supports bone health, muscle strength, coordination, and cardiovascular fitness.
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
Description
Following a warmup, this workout is made up of five sets, segmented by major muscle group. There are no repeats. The purpose of the workout is to strengthen your full body, one muscle grouping at a time for maximum focus. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.
Workout Video
Workout Breakdown
There are 5 sets in this workout. Each exercise in sets 1-3 is 35 sec work + 15 sec rest. In set 4, the intervals are 20 sec work + 10 sec rest. In set 5, the intervals are 30 sec work + 10 sec rest.
Exercises
Set 1 – Upper Body
- Bicep Curl
- Arnold Press
- Tricep Kickback
- Upright Row
- Hands-off Pushup
Set 2 – Core
- Oblique Sit Up
- Scissors
- Russian Twist
- Side-Lying Crunch (R)
- Side-Lying Crunch (L)
Set 3 – Lower Body
- Side Lunge
- Squat with Heel Raise
- Dead Lift
- Front Lunge
- Swivel Lunge
Set 4 – Cardio
- Lateral Shuffle with Punch
- Butt Kicker
- Skater
- Jumping Jack
- Lateral Shuffle with Punch
- Butt Kicker
- Skater
- Jumping Jack
Set 2 – Core
- 1-Leg Dead Lift (L)
- 1-Leg Dead Lift (R)
- 1-Leg Knee Pulse (L)
- 1-Leg Knee Pulse (R)
- 1-Leg Figure 8 (L)
- 1-Leg Figure 8 (R)
