I am here with not one but TWO total body strength training workouts. The first is 30 minutes in duration and utilizes dumbbells and a stability ball. The second is 45 minutes in duration and utilizes dumbbells and bodyweight exercises. Both can easily be executed in the gym or at home!
I used to share workouts on my blog much more frequently but I have kind of gravitated to posting them on Instagram due to the ease of creating engaging videos with music. I want to get back to posting more workouts on my blog, and stay tuned for more in-depth fitness/yoga offerings coming soon as I am actively working to rebrand/rework/relaunch Fit Revolution. 🙂
WORKOUT ONE: 30-MINUTE TOTAL BODY STRENGTH WORKOUT
This full body workout uses dumbbells and a stability ball for a fun but challenging 30-minute workout. I combined this workout with a 30-minute treadmill run on a day that I was really craving cardio + strength. It’s great on its own but I know a lot of you love to run too so it’s a good one to do on a shorter run day.
You’ve got two big sets of work. Each has two lower body movements, two upper and one stability ball core. You’ll do three consecutive rounds of set one, and then three of set two.
As far as weight selection goes, medium heavy but move it well!
You can find a video with movement demonstrations on my Instagram by clicking here.
WORKOUT TWO: 45-MINUTE TOTAL BODY STRENGTH WORKOUT
This one brings the heat by infusing tough bodyweight movements in with the dumbbell movements for a workout that won’t just have your muscles burning but will take your heart rate through the roof as well.
This workout is written to use a bench, dumbbells, cable machine and hanging knee raise apparatus but you can TOTALLY make it work without the bench, cable machine or hanging knee raises. If you don’t have a bench, just work the push ups and tricep dips from the ground or a secure coffee table. Other modifications are outlined in the graphic below.
Unfortunately, I don’t have a video demo for you of these movements but here’s some additional information/resources.
- ground to overhead demo here
- front to back lunge demo here
- jump squat variations – I did one round criss cross, one round 180 and one round alternating arm reach and tap. You can also do traditional jump squats
- one repetition of the russian twists is a turn right and left
Please let me know if you need more details or modifications for anything above.
Just one BIG question…
I would LOVE to know how you’re working out right now. Home, gym, classes? Are you using any apps or platforms?