Full Body Strength Workout For All Levels

Full Body Strength Workout for All Levels

This structured group fitness class focuses on building strength using bodyweight and various equipment. The session is designed to last no longer than 45 minutes and is adaptable for beginners, intermediates, and advanced participants. Here's what you can expect:

Class Structure

1. Warm-Up (5 minutes)

   • Jumping Jacks: 1 minute
   • Arm Circles: 30 seconds forward, 30 seconds backward
   • Bodyweight Squats: 1 minute
   • Hip Circles: 1 minute, alternating directions
   • Dynamic Lunges with a Twist: 1 minute

2. Workout Blocks

   Block 1: Lower Body & Core (Strength)

   • Air Squats

     • Beginner: 3 sets of 10 reps
     • Intermediate: 4 sets of 15 reps
     • Advanced: 4 sets of 20 reps
     • Rest 30 seconds between sets

   • Glute Bridge

     • Beginner: 3 sets of 10 reps
     • Intermediate: 4 sets of 15 reps
     • Advanced: 4 sets of 20 reps with a 3-second hold at the top
     • Rest 30 seconds between sets

   • Forward Lunge

     • Beginner: 3 sets of 8 reps per leg
     • Intermediate: 4 sets of 12 reps per leg
     • Advanced: 4 sets of 15 reps per leg
     • Rest 30 seconds between sets

   Block 2: Upper Body (Strength)

   • Push-up

     • Beginner: 3 sets of 5 reps (knee push-ups if needed)
     • Intermediate: 3 sets of 10 reps
     • Advanced: 4 sets of 15 reps
     • Rest 30 seconds between sets

   • DB Shoulder Press

     • Beginner: 3 sets of 8 reps with light weights
     • Intermediate: 4 sets of 10 reps with moderate weights
     • Advanced: 4 sets of 12 reps with challenging weights
     • Rest 30 seconds between sets

   • Band Row

     • Beginner: 3 sets of 10 reps
     • Intermediate: 4 sets of 12 reps
     • Advanced: 4 sets of 15 reps
     • Rest 30 seconds between sets

   Block 3: Core & Stability

   • Band Pallof Press

     • Beginner: 3 sets of 8 reps per side
     • Intermediate: 3 sets of 10 reps per side
     • Advanced: 4 sets of 12 reps per side
     • Rest 30 seconds between sets

   • Hanging Knee Raise

     • Beginner: 3 sets of 5 reps
     • Intermediate: 4 sets of 8 reps
     • Advanced: 4 sets of 12 reps
     • Rest 30 seconds between sets

3. Cooldown (5 minutes)

   • Standing Forward Bend: 1 minute
   • Child's Pose: 1 minute
   • Cat-Cow Stretch: 1 minute
   • Seated Forward Fold: 1 minute
   • Deep Breathing and Relaxation: 1 minute

This workout routine ensures a comprehensive full-body strength session, adaptable for various fitness levels. Enjoy the class and focus on proper form to maximize benefits and minimize risk of injury.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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