Full Body: 30 min. Strength

Grab Your Free Download

🏋️‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide

This workout series focuses on progressive overload, clean reps, and pushing each set to or near failure without rushing movements.

⸻

TRAINING GUIDELINES

    •    Sets: 4 per exercise

    •    Reps: Aim for 8–12

    •    Effort: To failure or 1–2 reps shy

    •    Rest: 45–75 seconds

    •    Session Length: 30-45 minutes

30-MINUTE CAPPED WORKOUTS (STRAIGHT SETS)

Choose 4–5 exercises per session to stay within 30 minutes.

Rotate remaining movements weekly so nothing is dropped long-term.

Option 1

    1.    Reverse Lunge → Hammer Curl

    2.    DB Squat → Overhead Press

    3.    RDL → Front Raise

    4.    Burpees

    5.    Marching Crunch

⸻

Option 2

    1.    Arnold Press with Knee Drive

    2.    Rows (on the floor)

    3.    Bicep Curls

    4.    Squat → Overhead Tricep Extension

    5.    Burpees

⸻

PROGRESSION STRATEGY

    •    When you can hit 12 reps for all 4 sets, increase weight

    •    If short on time, reduce rest — not reps

    •    Focus on control, range of motion, and tension

⸻

This version keeps your training:

✔️ strength-focused

✔️ time-efficient

✔️ easy to stay consistent with alongside walking

Grab Your Free Download

🏋️‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide

✨ IG Story Template – Post it to your stories and tag me @shelbysaywhatblog!
📥 Download Story Template