Strength Workout - 016
Type: Full Body – Strength & Core Control
Duration: About 30 minutes
Overview
Train for Life 016 delivers a total-body tune-up with a focus on form, balance, and deep core activation. This workout blends strength-building movements with isometric holds and rotational work, helping you build resilience from the inside out. With minimal equipment—just a dumbbell, band, blanket, and pillow or block—you’ll move through three supersets, repeated for three rounds each.
It’s accessible, effective, and built to support you through everyday movement with more strength and stability.
Workout Format
Each set includes two exercises performed in an alternating format for three total rounds.
Set 1 | 3 Rounds – Alternate 1a & 1b
1a. Bodyweight Split Stance Squat
Equipment: None
Reps: 10 each side
Focus: Lower body balance, hip and quad strength
1b. Banded Face Pulls
Equipment: Long resistance band
Reps: 8–12
Focus: Posture, upper back and shoulder stability
Set 2 | 3 Rounds – Alternate 2a & 2b
2a. Heel-Elevated Narrow Squat
Equipment: Dumbbell and blanket
Reps: 5–15
Focus: Quad strength, knee tracking, upright posture
2b. Banded Bicep Curl (Isometric Option)
Equipment: Long band and block/pillow
Duration: 20–120 seconds
Focus: Upper arm strength, grip control, endurance
Set 3 | 3 Rounds – Alternate 3a & 3b
3a. Russian Twists
Equipment: Dumbbell and blanket
Duration: 30 seconds each side
Focus: Rotational core strength, obliques
3b. Jackknife Hold
Equipment: None
Duration: 30 seconds
Focus: Core endurance, lower abdominal activation
