Fullbody Strength Workout Routine

Full-Body Strength Workout Routine

Welcome to this structured group fitness class focused on building strength using a mix of bodyweight exercises and equipment. This 60-minute session will guide you through a comprehensive workout that includes a warm-up, strength blocks, and a cooldown. Modifications are provided for beginner, intermediate, and advanced levels to suit all fitness levels.

Class Overview

• Warm-up: 10 minutes
• Strength Block 1: 20 minutes
• Strength Block 2: 20 minutes
• Cooldown: 10 minutes

Equipment Needed

• Resistance Bands
• Dumbbells
• Pull-up Bar
• TRX Suspension Trainer

Warm-up (10 minutes)

• Jumping Jacks: 2 minutes
• Dynamic Stretching:
  • Arm Circles: 1 minute
  • Hip Circles: 1 minute
  • Leg Swings: 1 minute
• Bodyweight Exercises:
  • Air Squats: 1 minute
  • Glute Bridges: 1 minute
  • Forward Lunges: 2 minutes
• Rest: 30 seconds

Strength Block 1 (20 minutes)

Focus: Upper Body Strength

1. Push-up Variations (3 sets)

   • Beginner: Incline Push-ups (on a bench or wall) - 10 reps
   • Intermediate: Standard Push-ups - 12 reps
   • Advanced: Decline Push-ups - 15 reps
   • Rest: 30-45 seconds between sets

2. Band Row (3 sets)

   • All Levels: 12-15 reps
   • Rest: 30-45 seconds between sets

3. DB Shoulder Press (3 sets)

   • Beginner: Light Dumbbells - 10 reps
   • Intermediate: Moderate Dumbbells - 12 reps
   • Advanced: Heavy Dumbbells - 15 reps
   • Rest: 30-45 seconds between sets

4. Pull-up Variations (3 sets)

   • Beginner: Assisted Pull-ups (using a band) - 5 reps
   • Intermediate: Chin-ups - 7 reps
   • Advanced: Strict Pull-ups - 10 reps
   • Rest: 1 minute between sets

Strength Block 2 (20 minutes)

Focus: Lower Body & Core Strength

1. DB Goblet Squat (3 sets)

   • Beginner: Light Dumbbell - 10 reps
   • Intermediate: Moderate Dumbbell - 12 reps
   • Advanced: Heavy Dumbbell - 15 reps
   • Rest: 30-45 seconds between sets

2. Band Good Morning (3 sets)

   • All Levels: 12-15 reps
   • Rest: 30-45 seconds between sets

3. TRX Row (3 sets)

   • Beginner: Steep angle - 10 reps
   • Intermediate: Moderate angle - 12 reps
   • Advanced: Shallow angle - 15 reps
   • Rest: 30-45 seconds between sets

4. Hanging Knee Raise (3 sets)

   • Beginner: Bent Knees - 10 reps
   • Intermediate: Straighten Legs halfway - 12 reps
   • Advanced: Straight Leg Raise - 15 reps
   • Rest: 1 minute between sets

Cooldown (10 minutes)

• Static Stretching:
  • Chest Stretch: 1 minute
  • Shoulder Stretch: 1 minute
  • Hamstring Stretch: 1 minute each leg
  • Quadriceps Stretch: 1 minute each leg
  • Back Stretch: 1 minute
• Deep Breathing Exercises: 2 minutes

Feel free to adjust the exercises and rest periods based on your fitness level. Remember to stay hydrated and listen to your body throughout the workout. Enjoy the session!

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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