Full Body Burn Workout: Strength, Stability & Endurance

If you’re looking for a workout that targets every major muscle group, boosts your heart rate, and leaves you feeling strong from head to toe — this one’s for you!

This Full Body Burn combines strength and endurance training using just one dumbbell (or two if you want an extra challenge). Each move builds power, balance, and tone — no fancy equipment required.

The Workout

Move through each exercise for 30–45 seconds, and complete 3–4 rounds for a complete session.

Goblet Squats – Strengthen your legs and glutes while firing up your core.

Push Ups – Build upper body strength and stability through your chest, shoulders, and arms.

Bent Over Rows – Strengthen your back and improve posture.

Side Steps + Squats – Add a little cardio while sculpting your legs and glutes.

Alternating Reverse Lunge – Work balance and lower body strength.

Lateral + Front Raise – Target your shoulders for toned, strong arms.

Modified X Up – Finish with a core move that builds strength and control.

Tips for Success

Focus on form over speed — controlled movement gives better results.

Keep your core engaged throughout.

Modify where needed — fitness is about progress, not perfection.