Full-Body Strength Workout: Build Power and Stability

Looking for a workout that challenges both your upper and lower body while improving core stability? This routine combines push, pull, and hip-dominant movements to give you a balanced session that targets all the major muscle groups. Perfect for building strength, muscle, and boosting overall performance.

The Workout

Perform 3–4 rounds of the following exercises with 8–12 reps each (unless otherwise noted). Rest for 60–90 seconds between exercises as needed.

1. Band-Assisted Pull-Ups or Assisted Pull-Up Machine

Pull-ups are one of the best moves for developing back and arm strength. If you’re working toward your first full pull-up, use a resistance band or the assisted machine to build up strength while keeping good form. Focus on pulling your chest toward the bar and controlling the lowering phase.

Muscles worked: Lats, biceps, core.

2. Hip Thrusts or Glute Drive

Strong glutes are essential for posture, power, and athletic performance. Place your upper back on a bench or pad, drive through your heels, and lift your hips until they align with your shoulders and knees. Pause briefly at the top to maximize glute activation.

Muscles worked: Glutes, hamstrings, core.

3. Straight-Arm Body Saw with Sliders

This exercise takes the plank to the next level. From a forearm plank position, use sliders under your feet and gently saw your body forward and back, keeping your core tight and spine neutral. Small movements are all you need to feel the burn.

Muscles worked: Core, shoulders, stabilizers.

4. Single-Arm Rows with a Kettlebell or Dumbbell

Set up with one hand and knee supported on a bench. With the opposite arm, row the weight toward your ribcage, keeping your back flat and core engaged. Alternate sides each round.

Muscles worked: Upper back, lats, biceps, core.

5. Bench Press (Barbell or Dumbbells)

Lie on a bench with feet flat on the floor, grip the barbell (or hold dumbbells), and lower the weight with control until it’s just above your chest. Press back up to the starting position.

Muscles worked: Chest, shoulders, triceps.

💡 Pro Tip: Keep track of the weights you use and aim to gradually increase over time for steady strength gains.