PDF of Workout HERE

Type: Full Body – Functional Strength & Stability

Duration: About 30–35 minutes

Overview

This strength-focused workout targets the full body with an emphasis on control, alignment, and unilateral (one-sided) movement. You’ll cycle through three supersets, each repeated for three rounds, using minimal equipment to build real-world strength, shoulder and hip stability, and deep core engagement. A dumbbell, long resistance band, and chair are all you need to complete this well-rounded session at home or on the go.

Expect to challenge your glutes, back, chest, and legs—while improving posture, joint control, and total-body awareness.

Workout Format

Each set includes two exercises performed in an alternating format for three total rounds.

Set 1 | 3 Rounds – Alternate 1a & 1b

1a. Glute Bridge Hold + See-Saw Chest Press

• Equipment: Dumbbells

• Reps: 10–20 total

• Focus: Glute activation, chest strength, core bracing

1b. Split Stance Cable Row

• Equipment: Long resistance band

• Reps: 8–12 each side

• Focus: Back and shoulder strength, anti-rotation

Set 2 | 3 Rounds – Alternate 2a & 2b

2a. Goblet Squat to Chair

• Equipment: Dumbbell and chair

• Reps: 8–12

• Focus: Lower body control, squat mechanics

2b. Split Stance Chest Press

• Equipment: Long resistance band

• Reps: 8–12 each side

• Focus: Shoulder stability, core engagement

Set 3 | 3 Rounds – Alternate 3a & 3b

3a. Contralateral Reverse Lunge

• Equipment: Dumbbell

• Reps: 8–10 each side

• Focus: Single-leg strength, core integration

3b. Copenhagen Hold (Variation)

• Equipment: Chair

• Hold: 20–60 seconds each side

• Focus: Adductors, core stability, hip control