30 minute total body strength workout

Are you ready to feel powerful and strong? In this 30 minute total body beginner strength workout we target our major muscle groups - upper body, lower body and core - without using any weights. We keep the moves simple and there are modifications for every level. No equipment necessary!  

Strength training is essential for keeping our bodies healthy and strong. Weekly strength training increases muscle mass and joint flexibility. It leads to stronger and denser bones, and better balance. 

We’ll start with a quick warmup, then transition into 4 circuits of 3 moves and finish with a cool down that includes static stretches. The total workout is about 30 minutes. 

The work out - 

Warm up - 

30 seconds per move

Total time - 3 minutes

Exercises - 

• Ballerina arms

• Hip circles

• Squat

Circuits - 

40 seconds of work with 20 seconds of rest

Circuit time - 6 minutes 

Total time - 24 minutes

Circuit 1 - (x2) 

• Sumo squat

• Sumo squat - side dips

• Sumo squat - pizza server

Circuit 2 - (x2) 

• Split lunge 

• Split lunge - twist

• Split lunge - lateral arm raise 

Circuit 3 (x2) 

• Forearm plank 

• Forearm plank -hip twist

• Forearm plank - to dolphin

Circuit 4 (x2) 

• Hip bridge 

• Hip bridge - add crunch

• Hip bridge - overhead reach

Cool down 

30 seconds/move

Total time - 3 minutes

Exercises - 30 seconds per move

Static - 

• Hamstring - Right

• Hamstring - Left

• Figure 4 - Right

• Figure 4 - Left

• Seated Side stretch
  

Let me know what you think of this 30 minute total body strength workout and stay tuned for more workouts. Thank you for trusting me with your fitness routine.