Full Body Strength Workout: Get Strong, Stay Lean
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
265K views on YouTube · TIFF x DAN · May 2025
Four compound rounds for push, pull, single-leg and core, each done twice, then a finisher.
- 41 min
- Dumbbells, Bench, Yoga Block
- Beginner-Intermediate, Intermediate
- 23 moves
- Easier version shown
The workout
Warm up · 30s each
- Squats
- Reverse Lunges
- Arm Circles
- Inchworm Push Up
- Glute Bridge
- Torso Twists
Lower body & push · 30s work · 30s rest
2 rounds
- Heels Elevated Squat
- Squat to Press
- Chest Press
- Seated Shoulder Press
Posterior chain & pull · 30s work · 30s rest
2 rounds
- Romanian Deadlift
- Bent Over Row
- Single Arm Row · palms up · right, then left
Single-leg & core · 30s work · 30s rest
2 rounds
- Alternating Reverse Lunge to Curl
- Renegade RowHips stay square. Brace so you don’t rotate.
- Offset Suitcase Squat · right, then leftOne dumbbell at your side. Stay upright against the pull.
Full body mix · 30s work · 30s rest
2 rounds
- Alternating Thrusters
- Alternating Hammer Curls
- Overhead Triceps Extension
- Lateral Squats
Finisher · 30s each, no rest
- Burpee Deadlift
- Plank Row
- Goblet Squat Hold
Cool down · 9 stretches · 20s each
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