Take Your Strength Training to the Next Level With This Fiery, 20-Minute, Total-Body Workout

Fitness

When you’re starting to feel really good about your workout routine — like your endurance has increased, and every muscle in your body is getting stronger — that’s exactly the time to push yourself out of your comfort zone. That’s why Charlee Atkins, CSCS, founder of Le Sweat, developed this total-body strength circuit for the second half of POPSUGAR’s 4-Week Workout Challenge. It’s designed to push you to your limits, so you can continue to make progress on your goals.

This workout is also based in functional training. “The point of total-body strength training is to target muscle groups we use every day,” Atkins explained. In other words, when you work your arms, legs, and core, you’ll not only gain muscle tone and definition, but you’ll also notice that everyday tasks (like moving from sitting to standing) feel easier. How’s that for a payoff?

20-Minute, No-Equipment Total-Body Strength Workout

Directions: Complete each exercise for 40 seconds, followed by a 10-second recovery. You’ll do two rounds total of each set with a one-minute rest in between rounds. Complete both rounds of the bodyweight set before moving on to the core finisher. Here’s a seven-minute dynamic warm up to do before you begin. Cool down after your last set with these foam-rolling exercises that will help restore your muscles.

Exercises:
Bodyweight Strength Set

  • Split squat
  • Plank row
  • Dead bug and hollow hold
  • Seal jacks

Core Set

  • Plank reach
  • Side plank

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