- With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
- Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
- Repeat.
Rapid Functional Full-Body Strength Training
18 min
·
11 exercises
With today's workout you're going to become very close friends with the famous dumbbell squat clean and press! It will be appearing numerously throughout the workout. Remember, today is about strength, for all exercises use a weight that challenges you!
Use a weight that challenges you for 10 reps, but yet can be completed in one set.
0:45 rest
6 step ups per leg per set!
0:15 rest
Back to these toughies!
0:45 rest
Swing each side 8 times per set!
0:15 rest
Not too many more to go...
0:45 rest
Pull each dumbbell up 8 times per set. Use your knees only if you have to!
0:15 rest
Try not to reduce the weight!
0:45 rest
4 get ups per side! Alternate your arms with each rep.
0:15 rest
Wont you be glad when these are all done?
0:45 rest
The final long exercise! 6 reps per leg per set, go heavy!
0:15 rest
And you've (just about) made it!
About this workout
Rapid Functional Full-Body Strength Training is a free 18 min workout plan with 11 illustrated exercises for your abs, back, chest and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 18 min
- Exercises: 11
- Training focus: Abs, back, chest and legs
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
How long does the Rapid Functional Full-Body Strength Training take?
The full workout takes about 18 minutes, covering 11 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, shoulders, hamstrings, obliques, lower back. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For best results, do this workout 2–3 times per week with at least one rest day in between, and pair it with sessions that target other muscle groups.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Rapid Functional Full-Body Strength Training
18 min
·
11 exercises
With today's workout you're going to become very close friends with the famous dumbbell squat clean and press! It will be appearing numerously throughout the workout. Remember, today is about strength, for all exercises use a weight that challenges you!
Dumbbell Squat Clean and Press
Use a weight that challenges you for 10 reps, but yet can be completed in one set.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
- Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
- Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
- Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
- Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
- Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
- Repeat.
Dumbbell Step-Ups
6 step ups per leg per set!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
- Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.
- Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
- Allow your thigh to come to parallel with the floor.
- Pause then slowly return to the starting position without locking out your knee.
- Repeat then switch sides once set is complete.
Dumbbell Squat Clean and Press
Back to these toughies!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
- Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
- Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
- Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
- Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
- Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
- Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
- Repeat.
Dumbbell Chops
Swing each side 8 times per set!
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
- Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
- Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
- Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
- Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
- Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
- Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
- Begin the movement by twisting with your obliques to pull the handle down and across your body.
- Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.
Dumbbell Squat Clean and Press
Not too many more to go...
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
- Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
- Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
- Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
- Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
- Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
- Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
- Repeat.
Renegade Rows
Pull each dumbbell up 8 times per set. Use your knees only if you have to!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Chest, Triceps
- Place two dumbbells or kettlebells on the floor about shoulder width apart.
- In a push up position, place your hands on the grip section of each bell for support.
- Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
- Hold for a count of one.
- Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm.
- When you have rowed both arms, that is one repetition.
- Repeat for the desired number of repetitions.
This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
- Lean forward into an incline bench
- Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
- Your arms should be fully extended and hanging straight down. This is the start position.
- Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
- Hold and squeeze your shoulder and back muscles.
- Return to the start position in a slow, controlled movement.
- Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Dumbbell Squat Clean and Press
Try not to reduce the weight!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
- Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
- Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
- Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
- Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
- Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
- Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
- Repeat.
Turkish Get Ups
4 get ups per side! Alternate your arms with each rep.
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Quadriceps, Shoulders
Secondary:
Abs, Biceps, Calves, Forearms, Lower Back, Obliques, Triceps
- From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in while the left is extended. Press the kettlebell into the air with the right hand. Place the left hand on the ground.
- Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your body is in a lunge. Step forward and stand up straight.
Dumbbell Squat Clean and Press
Wont you be glad when these are all done?
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
- Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
- Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
- Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
- Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
- Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
- Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
- Repeat.
Lunge with Bicep Hammer Curls
The final long exercise! 6 reps per leg per set, go heavy!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
- Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
- Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
- Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.
Dumbbell Squat Clean and Press
And you've (just about) made it!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
- Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
- Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
- Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
- Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
- Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
- Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
- Repeat.
Workout done!
Exercises done
of 11
Total time
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