Total Body Strength

If you’re looking for a simple but effective total-body workout you can do at home or in the gym, this routine hits every major muscle group. With a mix of upper body, lower body, and core moves, you’ll build strength, improve stability, and boost overall fitness—all in one session.

Grab a pair of dumbbells, warm up for a few minutes, and let’s get started!

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🔥 The Workout

Perform 3–4 rounds of the following exercises. Complete 10–12 reps of each movement or 30 seconds per exercise, depending on your preference. Rest 45–60 seconds between rounds.

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1. Lateral + Front Raise

A shoulder-focused combo move that targets both the deltoids and helps improve upper-body control. Keep your core tight, lift with control, and avoid swinging the weights.

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2. Overhead Press

A classic strength exercise that works your shoulders, upper back, and core. Press the dumbbells straight overhead while maintaining a neutral spine.

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3. Good Mornings

A great way to strengthen your hamstrings, glutes, and lower back. Hinge at the hips with a flat back and feel the stretch through the backside of your legs.

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4. Weighted Glute Bridge

Activate and strengthen your glutes with this hip-focused exercise. Add a dumbbell across your hips for more intensity and squeeze at the top.

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5. Pullovers

This move targets the chest, lats, and core. Lower the weight behind your head with control, keeping your ribs down and your back supported.

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6. Squats

A lower-body staple that hits your quads, hamstrings, glutes, and core. Sit back into your heels, keep your chest lifted, and push through your legs to stand tall.

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7. Alternating Reverse Lunge

Great for balance, strength, and stability. Step back into a lunge and alternate sides, focusing on lowering with control and pushing through your front heel.

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8. Cross-Body Bicep Curl

A twist on the classic curl that challenges the arms from a new angle. Bring the weight across the body while keeping your elbows close.

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9. Bent Over Row to Deadlift

A powerful combo move working your back, glutes, and hamstrings. Row first to target the upper body, then stand into a deadlift for posterior-chain strength.

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💪 Why This Workout Works

This routine is designed to:

✔ Build full-body strength

✔ Improve balance and stability

✔ Increase muscle endurance

✔ Fit into busy schedules with minimal equipment

Whether you're a beginner or experienced, this circuit offers a balanced, challenging way to move your body and feel your best.

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