Full Body Strength and Conditioning Workout
A comprehensive 30-minute workout designed to improve overall fitness by targeting multiple muscle groups using a variety of exercises that incorporate strength, endurance, and flexibility.
full body
strength
conditioning
intermediate
full
1/1/2026•0 views•intermediate•30 min
Barbell Squats
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Barbell, squat rack
Form Instructions
Stand with your feet shoulder-width apart and a barbell positioned on your upper back.
Engage your core, keeping your chest up and back straight.
Lower your body as if sitting back into a chair until your thighs are parallel to the floor.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
Bodyweight
Form Instructions
Begin in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the ground.
Keep your elbows at a 45-degree angle to your body.
Press back up to the starting position.
Dumbbell Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
45s
Equipment
Dumbbells
Form Instructions
Stand upright holding a dumbbell in each hand, arms at your sides.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Keep your front knee over your ankle and avoid letting it go past your toes.
Push back to the starting position and repeat on the opposite leg.
Dumbbell Bent Over Rows
Details
Sets
3
Reps
8-12
Rest
45s
Equipment
Dumbbells
Form Instructions
Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Hinge at your hips and bend your knees slightly, keeping your back flat.
Pull the dumbbells towards your hips, squeezing your shoulder blades together at the top.
Lower the weights back to the starting position.
Plank
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
Bodyweight
Form Instructions
Start on your forearms and toes with your body in a straight line from head to heels.
Engage your core and hold the position, keeping your back flat and avoiding sagging or arching.
Breathe steadily and maintain the position for the desired time.
Jump Rope
Details
Sets
3
Reps
1 minute
Rest
30s
Equipment
Jump rope
Form Instructions
Stand with your feet together and hold the jump rope handles.
Swing the rope over your head and jump as it comes down towards your feet.
Keep your jumps low and use your wrists to control the rope.
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