When you’re short on time, there’s a go-to formula for making sure you’re maximizing the benefits of your full-body strength workout, explains fitness expert and certified trainer Mike Donavanik. That workout equation looks like this:
- 1 Traditional strength move
- 1 Core move
- 1 Dynamic power move
Just pick three moves that fit those needs and repeat the circuit three times. It’s a no-frills but effective workout format that delivers everything you need in a time-efficient circuit, he explains. To take all of the guesswork out of the equation (and save you time), Donavanik designed a full-body strength workout using this formula. Here’s his winning combo of exercises:
- Goblet squats for building full-body strength.
- Reverse woodchops for targeting your abs and building core strength.
- Burpees with strict push-ups for working on explosive power and upper-body strength.
“Since this routine is done in a circuit format, you’ll keep your heart rate elevated throughout, so you end up burning more calories as well,” Donavanik says. “You get the best of everything.”
Here’s How To Do This Workout:
- Do each of the moves below for the specified number of reps.
- Rest for 1 minute.
- Complete the circuit a total of 3x.
This routine will take you around 10 minutes to complete.
Equipment Needed: One medium-weight dumbbell. Here’s how to select the weight that’s right for you.
1. Goblet Squat — 20 reps
- Hold the weight at your chest in both hands and stand with your feet hip-width to shoulder-width apart. Stand tall and engage your core.
- Drop your butt back and down as you keep your chest up, sitting back onto your heels without shifting your weight forward onto the balls of your feet.
- Drive through your heels to come back up to standing and squeeze your glutes at the top.
- Do 20 reps.
2. Reverse Woodchop — 15 reps (on each side)
- Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower the weight toward left foot and bend your knees.
- Stand as you rotate your torso to the right right and lift your right heel, bringing the weight across your body diagonally.
- Reverse the motion to return to the starting position.
- Do 15 reps, then repeat on the opposite side.
3. Burpee With Strict Push-Up — 10 reps
- Start standing with your feet hip-distance apart and bring your palms to the floor.
- Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
- Bend your elbows and lower yourself into a push-up, then push back up into high plank.
- Now jump your feet to the outside of your hands. As you stand up, explode up and jump as high as you can, bringing your arms overhead.
- Do 10 reps.
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