Total Body Strength Workout

If you’re looking for a quick and effective way to hit your entire body in one session, this total body strength workout is a great option. All you need is a pair of dumbbells and a little bit of space. Each move is designed to challenge multiple muscle groups, build strength, and improve control.

Aim for 30–45 seconds per exercise, resting as needed, and repeat for 3-4 rounds.

---

🔹 Hammer Front Raise

Start with a controlled lift to fire up the front of the shoulders. Keep your core tight and avoid using momentum. This is a great way to warm up the upper body while building shoulder endurance.

🔹 Split Squats

Work each leg individually to improve balance and lower-body strength. Focus on keeping your torso tall and your front heel grounded.

🔹 Arnold Press

A classic shoulder-shaping move. Rotate the dumbbells as you press overhead to engage all three heads of the deltoids.

🔹 Dumbbell Deadlift

Hinge at the hips to strengthen your posterior chain — hamstrings, glutes, and lower back. Keep your spine neutral and drive up through your heels.

🔹 Overhead Press

Press the dumbbells straight up with control. This powerhouse move builds shoulder strength while challenging your core.

🔹 B-Stance Deadlift

A staggered-foot variation that emphasizes the glutes and hamstrings on one side. This move helps address strength imbalances and improves stability.

---

This total body workout hits all major muscle groups and offers a balanced mix of upper- and lower-body strengthening. Save it for a quick at-home session, or pair it with a walk or light cardio for an energizing full workout day.