Strength · Full Body · Level 1

60-minute Strength workout: Full Body, level 1

  • About 60 min with rounds and breaks
  • 7 blocks · 26 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
60min

Block by block

60-minute target · 7 blocks

  1. Warm Up3 moves · 10s rest
  2. Set 14 moves · 30s rest
  3. Set 24 moves · 30s rest
  4. Set 34 moves · 30s rest
  5. Set 44 moves · 30s rest
  6. Set 54 moves · 30s rest
  7. Cool Down3 moves · 10s rest

Before you start

Kit and pace

BandBenchDumbbell
  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.
Create a custom workout
Make it yours

Customise this workout

Sign in to save your own private copy, then change exercises, rounds and breaks in the Workout Creator.

Sign in to customise

Warm Up

2 roundsBreak between rounds: 10s3 moves

  1. Band bench-apart

    Repetitions: 4-8 / 4-8

  2. Bridge

    Hold: 4-8 / 4-8

  3. Full plank

    Hold: 4-8 / 10-15

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. 7s reverse

    Repetitions: 4-8 / 8-12 / 10-12

  2. Ab cycle

    Repetitions: 8-12 / 10-12 / 12-15

  3. Alternating raises

    Repetitions: 4-8 / 8-12 / 10-12

  4. Band chest fly

    Repetitions: 4-8 / 4-8 / 8-12

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Basic crunch

    Repetitions: 8-12 / 10-12 / 12-15

  2. Bent over rows with resistance band

    Repetitions: 4-8 / 8-12 / 10-12

  3. Bicep curl with resistance band

    Repetitions: 8-12 / 10-12 / 12-15

  4. Bicep curls

    Repetitions: 8-12 / 10-12 / 12-15

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Chest press with resistance band

    Repetitions: 4-8 / 8-12 / 10-12

  2. Concentration curls

    Repetitions: 8-12 / 10-12 / 12-15

  3. Cross hammer curls

    Repetitions: 8-12 / 10-12 / 12-15

  4. Crunches

    Repetitions: 8-12 / 10-12 / 12-15

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Dumbbell kick backs

    Repetitions: 4-8 / 8-12 / 10-12

  2. Dumbbell raises

    Repetitions: 8-12 / 10-12 / 12-15

  3. Face pull

    Repetitions: 8-12 / 10-12 / 12-15

  4. Front claps

    Repetitions: 8-12 / 10-12 / 12-15

Set 5

3 roundsBreak between rounds: 30s4 moves

  1. Front raises

    Repetitions: 8-12 / 10-12 / 12-15

  2. Hammer curls

    Repetitions: 8-12 / 10-12 / 12-15

  3. Incline chest row

    Repetitions: 8-12 / 10-12 / 12-15

  4. Incline rows

    Repetitions: 8-12 / 10-12 / 12-15

Cool Down

2 roundsBreak between rounds: 10s3 moves

  1. Alternating hammy stretch

    Hold: 4-8 / 4-8

  2. Bicep stretch

    Hold: 5-8 / 8-10

  3. Bicep wall stretch

    Hold: 5-8 / 8-10

Done? Join the dots

What to do after your workout

Each one opens its own page. Nothing from this workout is carried over.

  1. Eat for the day

    Ready-made days of eating, balanced and portioned.

    See eating plans

  2. Do the Strength check-up

    Push-ups and squats, one check at a time. Free, and no account needed.

    Start the check-up

  3. Ask about form

    Fitness & Recovery Helpers answer questions about moves and recovery.

    Meet the Fitness Helpers