Strength First


Intermediate Level of Difficulty (60+ minute workout)

This is a full body strength workout built around basic but very effective movements. If you only have time for 1 or 2 workouts a week, this should be one of them!

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PLM (7/10)

Excellent!

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Barbell Deadlift Exercise

Barbell Deadlift

The barbell deadlift is an excellent compound exercise that targets the glutes, hamstrings and lower back.

Do 5 reps then rest for 2 minutes - Do this 5 times before moving on.
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 5 times.

Picture of a male doing Bench Press Exercise

Bench Press

The bench press is a beginner upper body exercise. This is a great compound chest exercise that is suitable for any fitness level.

Do 5 reps
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Picture of a male doing Pull-ups Exercise

Pull-ups

The straight arm pull-up is a challenging upper body exercise that targets the traps, back, shoulders and arms.

Do 5 reps then rest for 2 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 5 times.

Picture of a female doing Kettlebell Swing Exercise

Kettlebell Swing

The Russian kettlebell swing is an excellent compound exercise that targets the lower body and core. This is a challenging exercise but is suitable for all fitness levels.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Turkish Get-up Exercise

Turkish Get-up

The turkish get-up is an intermediate full body exercise that targets the legs, shoulders and core.

Do 1 rep on each side then rest for 1 minute
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing The Plank Exercise

The Plank

This is a core exercise that targets the entire mid-section.

Do this for 2 minutes
LEARN EXERCISE