Full Body: August 2025

Strength & Power Circuits

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Equipment: Dumbbells, Plate, Box, Bench

1. Dumbbell Thruster (Squat + Overhead Press)

 4 sets x 8–10

 → Progression: Increase dumbbell weight weekly

2. Weighted Plate Reverse Lunge to Knee Drive

 3 sets x 8 each leg (hold 25–35 lb plate at chest)

 → Progression: Add a slow return or front-loaded hold

3. Renegade Row w/ Push-Up (core + chest)

 3 sets x 6–8 rows each arm + 1 push-up = 1 round

 → Progression: Minimize hip shift, go slower

4. Step-Up to Overhead Press (box or bench)

 3 sets x 8 each side

 → Progression: Add dumbbells or alternate legs without rest

5. Weighted Sit-Up + Overhead Press (plate)

 3 sets x 10

 → Progression: Use heavier plate or reduce rest between rounds

Click HERE to download a free PDF of this exact workout