Full Body Strength Workouts

Strength training. This is something I always avoided. Not because I didn’t want to workout, but because I didn’t want my muscles to be “too big”. This is rooted into my years of being a competitive swimmer, working with trainers, and my insecurity around, what I labeled as, my big arms and shoulders. I ignored any workout I could that had to do with “building muscle” or involved any sort of arm exercise. 

I did not see the bigger picture. The picture that includes a strong, capable, and beautiful body; the picture that defines strong as more than muscles. 

But when I did, I became stronger. Not only physically, but mentally. I love to push myself in every workout, so I asked myself, why am I holding back during strength workouts? I had no answer, but just the reality check that my body deserves to prove what I am capable of. 

So, there evolved my love for strength. I train strength twice a week. One full body strength and one leg strength. I saw my runs improve, my confidence spike, and my self image grow to this positive mentality I never thought I would ever know.

I began to understand why full body strength is so important. If you work every part of your body, you will feel the results on an everyday basis or in other workouts. For me, this was for my runs. I love running and it is something I am thankful I have found such a passion for. But, in order to crush those long runs or find that burst of energy at the end, you have to have mental and physical strength: which my strength training provided for me. My legs power me through, my abs keep me lean and balanced, and my arms swing to reduce wasting energy.

You are strong. Embrace it.

Here are a few of my favorite full body workouts!


Full Body Workout #1

Warmup: 15-30 minute cardio

Break: Split up sets with jog, walk, stretch, HIIT, or a break. Do what your body needs.

ARMS: 3 Rounds

  • :30 Plank Step Ups

  • 12 I’s T’s (with dumbbell weight of your choice)

  • 10 Squat Thrusts with Pushups

LEGS: 3 Rounds

  • Walking Lunges (with dumbbell weight of your choice)

  • :30 Split Jumps

  • 12 Squats (with dumbbell weight of your choice)

ABS: 3 Rounds

  • :30 Russian Twists (with med ball weight of your choice)

  • 12 Sit-Ups

  • :30 Mountain Climbers

  • 16 Plank Side Drops




Full Body Workout #2

Warmup: 15-30 minute cardio

Break: Split up sets with jog, walk, stretch, HIIT, or a break. Do what your body needs.

ARMS: 3 Rounds

  • :30 Arm Step Ups

  • 12 Tricep Dips (dumbbell weight of your choice)

  • :30 Shoulder Taps

LEGS: 2 Rounds

  • 10 Burpees

  • 12 Sumo Squats (dumbbell weight of your choice)

  • 20 Squat Jumps 

  • 12 Forward Lunges (each leg)

  • 20 Split Squats

ABS: 3 Rounds

  • 10 Sit-Ups Raises with Med Ball

  • 40 Russian Twists (with med ball weight of your choice)

  • 10 Big Littles

  • 20 X Abs



Full Body Workout #3

Warmup: 15-30 minute cardio

Break: Split up sets with jog, walk, stretch, HIIT, or a break. Do what your body needs.

ARMS: 3 Rounds

  • 10 Bicep Curls (dumbbell weight of your choice)

  • 30 Shoulder Taps

  • 10 I’s and T’s (dumbbell weight of your choice)

  • 12 Tricep Dips (dumbbell weight of your choice)

LEGS: 3 Rounds

  • Weighted Walking Lunges

  • 15 Sumo Squats

  • 10 Glute Bridges (weight of your choice)

ABS: 3 Rounds

  • 16 X Abs

  • 10 Knee to Elbow Crunches

  • 30 Russian Twists (with med ball weight of your choice)

  • 10 Big Littles