Minute Fullbody Strength Workout Routine

30-Minute Full-Body Strength Workout Routine

Welcome to the 30-Minute Full-Body Strength Workout Routine! This session is designed to efficiently target major muscle groups, ensuring a comprehensive strength-building workout. Whether you're a beginner, intermediate, or advanced lifter, this class provides options to suit your fitness level. Let's get started!

Warm-Up (5 minutes)

• Dynamic Stretching Series:
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Hip Circles: 30 seconds each direction
  • Bodyweight Squats: 10 reps
  • High Knees: 30 seconds

Purpose: Increase heart rate, improve mobility, and prepare muscles for exercise.

Strength Blocks

Block 1: Lower Body Strength (10 minutes)

Exercise: Back Squat

• Beginner: Bodyweight or Light Dumbbells, 3 sets x 8-10 reps
• Intermediate: Barbell, 3 sets x 6-8 reps at 60% of 1RM
• Advanced: Barbell, 3 sets x 4-6 reps at 75% of 1RM

Guidance: Bar high/low as preferred; brace, full foot pressure, knees track over toes, hips below parallel as mobility allows.

Rest: 60 seconds between sets

Block 2: Upper Body Strength (10 minutes)

Exercise: Overhead Press

• Beginner: Light Dumbbells, 3 sets x 8-10 reps
• Intermediate: Barbell, 3 sets x 6-8 reps at 60% of 1RM
• Advanced: Barbell, 3 sets x 4-6 reps at 75% of 1RM

Guidance: Ribs down; glutes on; bar over mid-foot.

Rest: 60 seconds between sets

Block 3: Power and Conditioning (5 minutes)

Exercise: Push Press

• Beginner: Light Dumbbells, 3 sets x 8-10 reps
• Intermediate: Barbell, 3 sets x 6-8 reps at 60% of 1RM
• Advanced: Barbell, 3 sets x 4-6 reps at 70% of 1RM

Guidance: Dip/drive; stay vertical; strong lockout.

Rest: 45 seconds between sets

Cooldown (5 minutes)

• Static Stretching Series:
  • Quadriceps Stretch: 30 seconds each side
  • Hamstring Stretch: 30 seconds each side
  • Chest Opener Stretch: 30 seconds
  • Shoulder Stretch: 30 seconds each side
  • Child's Pose: 1 minute

Purpose: Promote recovery, improve flexibility, and reduce muscle soreness.

Note: Always prioritize proper form over heavier weights to prevent injury. Adjust weights and repetitions as needed to match your fitness level and goals. Enjoy your workout and feel stronger!

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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