Full Body Strength Workout
An intermediate full-body workout designed to enhance strength using minimal equipment, focusing on major muscle groups.
strength
full body
intermediate
minimal equipment
Chest
Back
Legs
Shoulders
Arms
Core
Full Body
minimal
8/28/2025•0 views•intermediate•45 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows until your chest nearly touches the floor.
Push through your palms to raise your body back to the starting position, keeping your core engaged.
Bent Over Rows (using water bottles or similar weights)
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
water bottles
Form Instructions
Stand with feet shoulder-width apart, holding a water bottle in each hand.
Bend at your hips and knees slightly, keeping your back straight.
Pull the weights towards your torso, squeezing your shoulder blades together.
Lower the weights back to the starting position and repeat.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
none
Form Instructions
Stand upright with feet hip-width apart.
Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.
Push through your right foot to return to the starting position and repeat on the left leg.
Shoulder Taps
Details
Sets
3
Reps
12 per side
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your body in a straight line.
Lift your right hand to tap your left shoulder without rotating your hips.
Return your right hand to the ground and repeat with the left hand.
Tricep Dips (using a chair or bench)
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
chair or bench
Form Instructions
Sit on the edge of the chair with your hands next to your hips and fingers pointing forward.
Scoot your hips off the edge and lower your body by bending your elbows until they're at about a 90-degree angle.
Push through your palms to lift your body back to the starting position.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
60s
Equipment
none
Form Instructions
Start in a forearm plank position with your elbows under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold the position for the specified duration.
Burpees
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
none
Form Instructions
Start in a standing position and drop into a squat, placing your hands on the ground.
Kick your feet back into a plank position, then perform a push-up if desired.
Jump your feet back to your hands and explosively jump up into the air.
Land softly and go directly into the next rep.
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