Today I’m sharing a full body strength workout.
You’ll need a gym for this strength workout since it includes machine rows and leg presses. You’ll start with the first exercise on the list – barbell squats – and perform 10 reps and 5 sets, resting for 3 minutes between sets. Continue on down the list of exercises.
3 minutes of rest between sets might seem like a lot of rest time, but you need to give your muscles adequate time to recover between sets. I know it might be tempting to shorten the rest time, but it really is important to wait the entire 3 minutes.
You’ll also notice that I didn’t include weights to use. That’s because it will change with every person who does this workout. You’ll know you’ve chosen the right weight for you when it’s challenging to complete all the reps of all the sets, but you can still do them all with perfect form.
If you’re not feeling a strength workout, check out my workouts page where I’ve shared all of my workouts. They’re all categorized so you can find exactly what you’re looking for.
Below I’ve shared descriptions of all the exercises I’ve included in this workout just in case you need a refresher.
With feet hip width apart and a barbell across your shoulders, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Sit at a cable row machine with your feet centered on the foot platform and sitting on the bench so that you have a slight bend in your knees. Lean forward to grasp the handles of the cable and lean back to a standard sitting position. Start with your arms extended, and slowly bring them towards your abdomen, using your back muscles. Once your elbows have reached 90 degrees, extend your arms back out.
With feet hip width apart and the barbell in front of you on the floor, grasp the barbell with whatever grip is most comfortable for you. Using your glutes, lift it so that you’re standing straight up. Lower it back to the floor and then up again.
With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.
Sit down in the leg press machine. Place your feet hip width’s apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again.
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.