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Full Body Strength Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
41-minute workout video. Strength. targeting Full Body. high intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of compound movements targeting major muscle groups, with a focus on strength and endurance. Each exercise is performed for four sets with timed intervals.
🏃 Guide
This workout is designed for individuals looking to enhance their overall muscle strength through a full body routine. It addresses the need for effective strength training using compound movements.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Renegade Rows
Start in a plank position, row one dumbbell towards your hip while stabilizing your body. You should feel your core engage. Keep your hips stable to avoid twisting.
2
Heel Elevated Squats
Stand with your heels elevated on a block, squat down keeping your chest up. You should feel the engagement in your quads. Ensure your knees do not go past your toes.
3
Chest Press
Lie on your back and press dumbbells from chest level to above. Feel your chest muscles working. Keep your elbows slightly bent to avoid strain.
4
Deadstop Lunges
Step forward into a lunge, lowering your back knee to the ground. You should feel the stretch in your hip flexors. Maintain an upright torso.
5
Shoulder Press
Stand or sit and press dumbbells overhead. Feel your shoulders engage. Avoid arching your back.
6
Static Lunges
Lunge forward and hold the position. You should feel the burn in your legs. Keep your front knee aligned with your ankle.
7
Deadstop Push Ups
Perform a push-up from the ground, pausing at the bottom. Feel your chest and triceps working. Keep your body in a straight line.
8
Rear Step Lunge
Step back into a lunge with the opposite arm holding a dumbbell. Feel the stretch in your legs. Maintain balance.
9
Arms Crossed Sit Ups
Lie on your back, cross your arms over your chest, and sit up. Feel your abs engage. Avoid pulling on your neck.
Safety Notes
Consult a physician before starting if you have conditions like chronic back pain or knee issues. Avoid if you have severe heart conditions.
Duration: 41m 51s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Full Body
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#41 min#full hour#long#Strength#intermediate#Dumbbells#Yoga Mat#Full Body#high