Full Body Blast
A balanced workout targeting all major muscle groups, focused on building strength, endurance, and overall fitness.
full body
strength training
endurance
general fitness
intermediate
full
8/14/2026•0 views•intermediate•45 min
Barbell Squats
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell
Form Instructions
Stand with feet shoulder-width apart, barbell resting on your upper back.
Keep your chest up and core engaged.
Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
Go down until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
10-15
Rest
45s
Equipment
None
Form Instructions
Start in a plank position with your hands placed slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor.
Keep your body in a straight line from head to heels.
Push back up to the starting position while engaging your core.
Dumbbell Bent-Over Rows
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with knees slightly bent, holding a dumbbell in each hand.
Hinge at the hips, lowering your torso while keeping your back flat.
Pull the dumbbells towards your hips, squeezing your shoulder blades together.
Lower the dumbbells back to the starting position with control.
Dumbbell Shoulder Press
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand or sit with a dumbbell in each hand at shoulder height.
Press the weights overhead while keeping your elbows slightly in front of your body.
Extend your arms fully, but do not lock your elbows.
Lower the dumbbells back to shoulder height with control.
Plank with Shoulder Taps
Details
Sets
3
Reps
8-12 per side
Rest
45s
Equipment
None
Form Instructions
Start in a high plank position with your shoulders directly above your wrists.
Keeping your hips stable, lift one hand to tap the opposite shoulder.
Alternate sides while maintaining a straight body line from head to heels.
Lunges
Details
Sets
3
Reps
10 per leg
Rest
60s
Equipment
Bodyweight or Dumbbells
Form Instructions
Stand upright, feet together.
Step forward with one foot and lower your hips until both knees are bent at about a 90-degree angle.
Ensure your front knee is directly above your ankle.
Push back to the starting position and repeat on the other leg.
Russian Twists
Details
Sets
3
Reps
15-20 per side
Rest
45s
Equipment
Medicine Ball or Dumbbell
Form Instructions
Sit on the floor with your knees bent and feet flat.
Lean back slightly, keeping your back straight, and hold a ball or dumbbell with both hands.
Twist your torso to the right, tapping the ball/dumbbell on the floor beside you.
Return to the center and twist to the left, tapping again.
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