Full-Body Burn Strength Workout

Full-Body Burn Strength Workout

Trainer Ryan Hopkins, co-owner of SoHo Strength Lab in New York City, created this routine to be super efficient. That’s why it’s almost entirely made up of compound exercises that work multiple muscles at the same time.

Ryan’s training tip: Don’t rush! Rest as needed, and focus on the quality of every movement. Your goal should be to finish the entire workout without ever compromising A+ exercise form!

Check out (and pin!) the workout graphic below, and then keep scrolling for a follow-along workout video and step-by-step instructions on how to perform each exercise.

Ready to start training? Press play on the video below!

Follow along as trainers Lindsey Clayton and Bree Branker lead you through the entire Full-Body Burn workout.

Shot and produced by Qinetic in New York City

What You'll Need

A pair of 5- to 8-pound dumbbells.

Get Started

Do 2 sets of every exercise. Rest 45 seconds between sets and 90 seconds between moves. To make it more challenging, rest 15 to 30 seconds between sets and 30 to 45 seconds between moves.

• Start on hands and knees. Extend left arm and right leg and hold for 10 seconds.
• Now bring knee and elbow together, squeezing abs. That’s 1 rep.
• Do 2 sets of 6 reps, alternating sides with each rep.

• Stand with feet slightly wider than hip-width apart, a dumbbell in each hand in front of you, palms in.
• Bend knees and hinge at hips until torso is parallel to floor.
• Pull right dumbbell to chest. Lower, switch sides, repeat, and stand tall for 1 rep. Do 2 sets of 10 reps.

• Lie faceup with a dumbbell in each hand, elbows bent at waist, palms in.
• Press dumbbells straight up, then bend elbows to lower them on either side of head with biceps next to ears.
• Straighten arms and return to start for 1 rep. Do 2 sets of 10 reps.

• Stand with feet together, a dumbbell in each hand at sides, palms in.
• Step backward into a lunge.
• Curl dumbbells to shoulders 2 times.
• Lower weights and press through front heel to return to start for 1 rep. Do 2 sets of 12 reps, alternating sides.

• The complex stars with alternating leg jumps. Start in a high plank. Jump right foot to right hand and back. Switch sides, repeat for 1 rep. Do 8 reps alternating sides.

• The next part of the complex involves jumping both feet forward at once. Jump both feet under torso to hands, then back into a high plank for 1 rep. Do 8 reps.

8 reps of alternating legs + 8 reps of two-legs-at-once = 1 set. Do 2 sets of the full complex.

Original article and pictures take www.self.com site