Full Body Strength Training

Today I have a full body strength workout that might be a little bit different from what you usually see from me, but I want to make sure that you have lots of different options with your training!

This workout is a great introduction to doing heavier weight training at home, and building up your home gym over time. You can use dumbbells or barbells!

If you’ve built a strong base with bodyweight training, adding some additional resistance in the mix (like dumbbells or stretchy bands) can help you start to see more gains in muscular strength.

If you’ve been training with light dumbbells and think you could go heavier, start ramping up the resistance by adding progressively heavier dumbbells, or even barbells in the mix.

The type of training I’m doing today uses “progressive overload” which is a fancy way of talking about how you can progressively get stronger by going up in either reps or weight.

I recommend this type of training as part of a complete training program (like the Lioness Strength Training program). I also have some great challenge series with this type of training in Rock Your Life.

Now let’s rock this workout together!



Unleash your power with progressive strength workouts designed to
sculpt lean muscle and build a fit physique with my Lioness Strength Training program!

Full Body Strength Training

Click to expand and see all workout move descriptions

Circuit 1:

Forward Lunges (3x 8-12)

  • Begin by standing tall, core braced, and feet a little wider than hip distance (it’s normal for your feet to be angled out slightly).
  • Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or alongside your hips) and engaging between the shoulder blades.
  • Step your right foot forward, maintaining an upright posture and engaged core, bending the knees.
  • Drive through the front heel to step your right foot back to meet your left.
  • Be mindful of keeping your front knee aligned over your ankles and with your big toe.
  • Repeat for 8-12 reps and switch sides.
  • MOD: Remove the weighted objects and complete this move with bodyweight only.

Reverse flyes (3x 8-12)

  • Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
  • Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
  • Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
  • With control, return to the starting position and repeat for 8-12 reps.

Calf Raises (3x 15-20)

  • Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall).
  • Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or alongside your hips) and engaging between the shoulder blades.
  • Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
  • Repeat for 8-12 reps.
  • MOD: Remove the weighted objects and complete this move with bodyweight only.

Support your workouts by using ROCK AND RESTORE, my free-form essential amino acid formula. This great tasting fruit punch formula contains 30 servings of all 9 of the essential amino acids (including the BCAA’s) in their free form for rapid absorption and metabolic use so you can rock your workouts, build lean muscle, recover faster, boost your immune system and improve cognitive function.


Circuit 2:

Hamstring drops/hamstring curl variation (3x 8-12)

  • Begin by kneeling on your knees and hook your ankles underneath a sturdy bench or couch.
  • Brace your core, hamstrings, and glutes and keep your body straight (no hinging at the hips) as you slowly lean forward with control. Have your hands ready to catch yourself on the mat when you cannot control the lean any further.
  • Use your arms to assist yourself as you come back up to the starting position, with your body straight, and being mindful of using the strength of your hamstrings to drive the motion.
  • Repeat for 8-12 reps.
  • MOD: Lie on your back and place your heels on a stability ball or in two TRX straps with your arms extended alongside your body.
  • Brace your core and raise your hips off the ground to form a straight line with your shoulders, back, glutes, knees, and ankles. Avoid straining your neck by using your arms on the mat to support you.
  • Hold for a brief pause. Bend your knees and contract your hamstrings to pull the ball/straps as close to you as possible, while keeping shoulders, back, glutes, and knees in a straight line.
  • With control, straighten your legs to starting raised hips position.

Pull Ups (3x AMRAP)

  • Begin by gripping the pull-up bar with your palms facing toward you at about shoulder-width. If you’re unable to grab the bar, stand on a sturdy elevated surface like a bench or plyometric box.
  • Step off of the box and allow your legs to hang with your arms extended with a slight bend in the elbows to maintain engagement.
  • Squeeze your glutes and quads and engage your core, rotating your shoulders outward to engage your lats and prevent shoulders from shrugging.
  • Initiate the pull-up by pulling your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collar bone reaches the chin-up bar. Be mindful of keeping your chin tucked throughout this movement, as if you were holding an egg under your chin.
  • Pause for a second at the top of the movement.
  • Lower yourself to the starting position with control.
  • Repeat for as many reps as possible.
  • MOD: Loop a long stretchy band on your pull up bar. Place a foot in the band to lessen the amount of bodyweight you need to lift.
  • MOD 2: Alternatively, perform an inverted row by keeping your feet on the mat, gripping the band with your palms facing upward.
  • Angle your body at about 45 degrees with the mat, keeping your body braced in a straight line.
  • With core braced, shoulders back and down, and keeping your elbows beside your ribcage (not flaring out to the sides), squeeze between your shoulder blades to bend your arms and pull the band to meet your chest.
  • Lower back to starting position with control.
  • To make this move more challenging, move your body closer to parallel with the mat.

Kettlebell swings (3×10-15)

  • Begin by standing with feet hip-width distance apart, core braced, shoulders back and down (as if you were standing against a wall), and holding a kettlebell with both hands facing your body.
  • Alternatively, you can grip a dumbbell with both hands on one side, allowing the dumbbell to dangle.
  • Maintaining a flat back and neutral gaze (not crunching your neck by looking up or down), hinge and shift your hips backwards with a slight bend in the knees to load your weight in your hamstrings.
  • Forcefully drive your hips forward to propel the weighted object into the air. Control the kettlebell with your arms, but don’t pull it up (be sure your rib cage isn’t flaring and you’re not arching your back at the top). The weighted object should travel no higher than your shoulders.
  • With control, lower the weight back down as you shift your hips back and repeat for 10-15 reps.

Great job Rockstar! This is one of my favorite ways to train – leave me a comment below to let me know what you thought of it. I love hearing from you!


If you enjoyed today’s workout and want workouts like this formatted into a full body program, check out Lioness, my ultimate Women’s Strength Training Program!

This 8 week program includes:

  • a highly effective strength training plan, including both full follow-along workout videos you can use at home and short demo videos you can take to the gym
  • workout trackers so you can log your progress and continue to build strength
  • an 8-week meal plan (gluten and dairy free) to fuel your workouts and optimize your results
  • a complete workout training guide to walk you through the entire program and explain how muscle impacts your metabolism and body composition

Plus this program has options for doing it with different types of equipment and modifications for beginner, intermediate and advanced fitness levels.

Check out the Lioness program today and get ready to rock your fittest physique ever!

 

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Author: Leta Peters