Welcome to my Full Body Strength Progressive Series – Part 3 of 4. With each subsequent workout in the series the Work : Rest (work to rest ratio) increases – either by increasing the exercising time or by decreasing the rest time, or both. The 4 workouts in this Series do not need to be done in a specific order so definitely try them all.
Part 1 | Part 2 | Part 4

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

Ready to get to work? Let’s go! Progressive Workout – Part 3
Work : Rest = 3:1

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Equipment

Exercise mat
Interval timer
Water bottle
Dumbbells – Light
Dumbbells – Heavy
Gloves

Before You Begin

Following a 1-minute warmup, this workout is designed with a 3:1 Work:Rest. There are 5 unique exercises, each is performed for 45 seconds followed by 15 seconds rest. The circuit of 5 is repeated twice. The purpose of the workout is to strength train all major muscle groups and work twice the rest time. I used 12 and 15 pound weights.

Full 11-minute Workout Video:

Workout Breakdown:

Work for 45s and then rest for 15s to complete one round. Begin a new exercise at the start of each minute. Repeat the circuit of 5 exercises twice.

Minutes 1 & 6:
Rock & Roll + 2 Russian Twists

Minutes 2 & 7:
Squat + Arnold Press & Bicep Curl (alternate sides)

Minutes 3, 8:
Curtsy Lunge + Chest Push Press (Round 3 on LEFT, Round 8 on RIGHT)

Minutes 4, 9:
Dead-lift + Dead-lift Snatch in Staggered Stance (Round 4 on LEFT, Round 9 on RIGHT)

Minutes 5, 10:
Inchworm Walk-back + Pushup (Increase number of pushups with each rep)