A 35-Minute Full-Body Routine
By: Mitch Kramer
Looking to improve your muscular endurance while torching calories? This 35-minute full-body workout is designed to do just that! With a mix of strength and cardio, you'll target every major muscle group while keeping your heart rate up. The combination of dumbbells, resistance bands, and bodyweight movements will challenge your stamina and make your muscles burn.
What You'll Need:
Dumbbells
Resistance bands
Mat (optional)
Warm-Up: (5 Minutes)
Before diving into the circuits, it’s important to get your body moving and ready for action. This 5-minute warm-up will prime your muscles and joints, preparing you for the workout ahead.
Arm Circles – 30 seconds
Jumping Jacks – 30 seconds
High Knees (in place) – 30 seconds
Glute Bridge – 30 seconds
Plank Calf Stretches – 30 seconds
Mountain Climbers – 30 seconds
Donkey Kicks – 15 seconds each leg
Scorpions – 30 seconds
Band Rows – 30 seconds
Band Pull-Aparts – 30 seconds
Circuit 1: (10 Minutes)
This circuit will fire up your muscles with a combination of upper body, lower body, and core movements. Complete each exercise before taking a brief rest. The goal is to keep the intensity high.
Dumbbell Thrusters x 15
Push-Ups x 15
Reverse Lunges x 10 each leg
Shoulder Taps x 15 each arm
Burpees x 10
Rest for 2 minutes before moving on to Circuit 2.
Circuit 2: (8 Minutes)
This circuit emphasizes leg strength and power, mixed with some lower body endurance. Your legs will be working hard, but the burn is worth it!
Dumbbell Goblet Squats x 20
Dumbbell Romanian Deadlifts (RDLs) x 15
Dumbbell Step-Ups x 10 each leg
Bodyweight Jump Squats x 15
Rest for 2 minutes before heading into Circuit 3.
Circuit 3: (8 Minutes)
Focus on core and upper body strength with this final circuit. Renegade rows, bicycles, and twists will work your abs, while dips and rows target your arms and back.
Dumbbell Renegade Rows x 10 each arm
Bicycles x 30 (15 each side)
Tricep Dips x 15
Russian Twists x 30 (15 each side)
Cool Down: (5 Minutes)
Don’t forget to stretch! Cooling down will help your muscles recover, reduce soreness, and improve flexibility.
Child’s Pose – 1 minute
Shoulder Stretch – 30 seconds each arm
Toe Touches – 1 minute
Cobra Stretch – 30 seconds
Chest Wall Stretches – 1 minute
Quad Pull – 30 seconds
This workout is designed to be quick but effective, allowing you to build muscular endurance while working every part of your body. Stick with it, and you’ll start to see improvements in your strength and stamina in no time!
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