Full Body Strength Circuit (Intermediate to Advanced)

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This 45-minute full-body circuit is designed to challenge your strength, endurance, and stability — all in one efficient session you can do anywhere.

You’ll need a set of dumbbells, a resistance band, and TRX straps (if available). Whether you’re at home, the gym, or even outside, this workout builds total-body strength while keeping your heart rate elevated.

Full body strength training is vital for long-term health and longevity. It helps reduce your risk of arthritis, obesity, depression, heart disease, and diabetes — while improving bone density, mood, brain function, sleep quality, and overall body composition.

👉 Watch the demo video below the workout for a full video demonstration of the workout ↓

Please note: Always check with your healthcare provider before beginning any new exercise program.

 
 



Workout Details

Format: 3-4 rounds | 10–15 reps each exercise
Equipment: Dumbbells, resistance band, TRX (optional)
Level: Intermediate to Advanced
Rest: 30–45 seconds between exercises



The Circuit

1. Heel-Elevated Goblet Squat Press

Focus: Quads, glutes, shoulders, and core

How to:

  1. Hold a dumbbell close to your chest.

  2. Elevate your heels on small plates or a rolled-up mat.

  3. Lower into a squat slowly (3-second descent), pause at the bottom, then drive up and press overhead.

Modification: Remove the tempo cue — descend for 1 second instead of 3.

Why it works: Elevating your heels puts more emphasis on the quads and helps you achieve a deeper, more controlled squat.


2. TRX Row to Bicep Curl

Focus: Back, biceps, and core stability

How to:

  1. Hold TRX handles, arms extended, palms facing each other.

  2. Row your body upward, keeping elbows tucked in.

  3. At the top, curl the handles toward your shoulders, engaging the biceps.

  4. Lower with control.

Modification: Step your feet further back from the anchor point to reduce resistance.


3. Banded Lateral Raise to Curl

Focus: Shoulders and arms

How to:

  1. Stand on a resistance band with handles at your sides.

  2. Perform a lateral raise (arms out to the side with a soft elbow bend).

  3. Lower back down and immediately move into a bicep curl.

Tip: Keep shoulders relaxed and focus on slow, controlled movement.


4. Reverse Lunge with Pulse & Knee Drive

Focus: Quads, glutes, and core

How to:

  1. Step one foot back into a reverse lunge.

  2. Add a small pulse at the bottom, then drive the back knee up toward your chest.

  3. Alternate legs each rep.

Modification: Remove the pulse or knee drive as needed for balance or intensity.

Why it works: The pulse activates the quads and glutes, while the knee drive adds a core stability challenge.


5. Bulgarian Split Squat

Focus: Glutes, quads, balance, and stability

How to:

  1. Place your back foot on a bench or step, holding dumbbells at your sides.

  2. Lower down until your front thigh is parallel to the floor, pausing for 2 seconds at the bottom.

  3. Drive through your front heel to return to standing — keep your knee slightly bent at the top.

Modification:

  • Perform bodyweight only.

  • Hold onto a surface for balance (like a table or chair).

Form tip: Lean your torso slightly forward to increase glute activation.


6. Single-Leg Glute Bridge Chest Press

Focus: Glutes, hamstrings, chest, and core

How to:

  1. Lie on your back, holding a dumbbell in one hand.

  2. Lift one leg off the floor and press through the heel of the supporting foot into a glute bridge.

  3. As you hold the bridge, perform a chest press with the opposite arm.

  4. Lower the weight and hips simultaneously, then repeat.

Modification: Keep both feet on the floor for a double-leg bridge and perform a double-arm press.


7. Mountain Climber Push-Ups

Focus: Core, shoulders, chest, and cardiovascular endurance

How to:

  1. Start in a plank position. Perform 5 mountain climbers, bringing knees toward the chest.

  2. Immediately perform 1 push-up.

  3. Repeat the sequence.

Modification: Perform push-ups from your knees or omit the climbers.

Optional: Use sliders for added core challenge.



Watch The Video Demo



Structure Recap

Perform 10–15 reps per move (or per side for single-leg exercises).
Rest 30–45 seconds between each exercise and 60 seconds between rounds.
Aim for 3 total rounds — about 45 minutes start to finish.

Trainer Tip

This circuit hits every major muscle group while improving balance, coordination, and stability. It’s ideal for:

  • Boosting metabolism

  • Enhancing strength and endurance

  • Building lean muscle and tone

  • Supporting joint health and mobility

✨ Mind–Body Moment

Full-body training isn’t just about physical strength — it’s about presence, control, and awareness. Focus on your breath, your form, and the connection between mind and muscle. Every rep is an opportunity to get stronger from the inside out.