40-Minute Total Body Strength Training at Home

By Joanna 03/11/2020 In
Workout With Me
Strength Training
Low Impact


This is a total body Traditional Strength Training workout. What does it mean? That means we will focus on building strength in one muscle group at a time. This is a great way to increase muscle mass and tone a specific area of the body.

This is not a fast pace workout nor is it high impact. This workout is low intensity and low impact, that means no jumping. There will be a total of 3 circuits which will be split to lower body, upper body and core.

What you'll need is a pair of medium weight dumbbells (4 - 6kgs each) and a pair of light weight dumbbells (1 - 3kgs each). Let's lift and get strong!


Circuit: 45 secs Work - 15 secs Rest (Repeat x2)

Total Duration: 40 minutes

Estimated Calories Burned: 250 - 320 Cals

Circuit 1 (Lower Body)

  1. Tempo Squat
  2. Lunges
  3. Booty Leg Sweep
  4. Weighted Side Leg Raise

Circuit 2 (Upper Body)

  1. Row & Reverse Fly
  2. Alternating Arnold Press
  3. Front & Side Raise
  4. Tricep Kickbacks
  5. Bridge Chest Fly
  6. Push-up & Renegade Row

Circuit 3 (Core)

  1. Full Crunches
  2. Alternating Leg Raises
  3. Spiderman Plank
  4. Plank



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