Full-Body Strength Workout You Can Do Anywhere

Full-Body Strength Workout You Can Do Anywhere

Looking for a workout that builds strength, stability, and balance all in one? This session combines functional movement patterns with core engagement to challenge your entire body. The best part? You only need a set of dumbbells and a resistance band!

These 6 exercises will target your legs, arms, shoulders, back, and core. Complete 3 rounds of the circuit, resting 60 seconds between rounds.

💪 This workout will strengthen your core, build balanced muscle, and improve your stability. It’s perfect for at-home training or a quick gym session!

1. Split Squat

• Targets: Quads, glutes, hamstrings

• How to:

  1. Stand in a staggered stance with one foot forward and the other back.

  2. Lower your back knee toward the ground, keeping your chest tall and core engaged.

  3. Press through your front heel to return to standing.

• Reps: 10 each leg

Tip: Keep your weight evenly distributed and your front knee tracking over your toes.

2. Arnold Press

• Targets: Shoulders, arms

• How to:

  1. Start with dumbbells at shoulder height, palms facing in toward your body.

  2. Rotate your palms forward as you press the weights overhead.

  3. Slowly return to the starting position, reversing the rotation.

• Reps: 12

Tip: Move with control—don’t rush the rotation.

3. Bird Dog

• Targets: Core, lower back, stability

• How to:

  1. Begin on all fours with hands under shoulders and knees under hips.

  2. Extend your right arm forward and left leg back simultaneously.

  3. Hold for 2 seconds, then return and switch sides.

• Reps: 8 each side

Tip: Keep your hips square and core tight to prevent wobbling.

4. Lateral Lunge & Overhead Press

• Targets: Legs, glutes, shoulders

• How to:

  1. Hold dumbbells at shoulder height.

  2. Step out to the right into a lateral lunge, bending your right knee and keeping your left leg straight.

  3. Push back to the starting position and press the dumbbells overhead.

• Reps: 8 each side

5. Bent Over Row with Band

• Targets: Back, arms

• How to:

  1. Stand on the center of a resistance band with both feet hip-width apart.

  2. Hold the ends of the band, hinge at the hips, and keep a flat back.

  3. Pull the band toward your ribcage, squeezing your shoulder blades together.

• Reps: 12

Tip: Avoid rounding your back—maintain a neutral spine throughout.

6. Side Bridge (Side Plank)

• Targets: Obliques, core, shoulder stability

• How to:

  1. Lie on your side with your elbow under your shoulder and legs stacked.

  2. Lift your hips off the ground, forming a straight line from head to feet.

  3. Hold for 20–30 seconds, then switch sides.

• Reps: 2 sets each side

Tip: Keep your body straight and avoid letting your hips sag.

Pictured is the modified version with the bottom knee on the ground.

How to Structure the Workout

✅ Perform each exercise for the recommended reps.

✅ Complete all six exercises for one round.

✅ Rest 60 seconds after each round.

✅ Repeat for 3 total rounds.