Routine
Weekend Warrior Full Body
Got a spare 40 minutes on Saturday? Empty the tank with one big full-body session.
40 min/sessionAdvancedDumbbells · Pull-up bar
The Big One
Heavy full-body strength and carries
Warm-up
- Cat-CowStretch8 slow rounds
- World's Greatest StretchStretch4 per side · hold 5s
- Jump-Rope BounceExercise2 × 45 seconds · rest 30s
Main
- Pull-UpExercise4 × 5-8 · rest 90s
- Incline Dumbbell PressExercise4 × 8 · rest 90s
- Bulgarian Split SquatExercise3 × 8 per side · rest 90s
- Dumbbell Romanian DeadliftExercise3 × 8-10 · rest 90s
- Hanging Knee RaiseExercise3 × 10-12 · rest 60s
- Farmer's CarryExercise3 × 40-second walk · rest 60s
Cooldown
- Pigeon StretchStretchhold 45s
- Doorway Pec StretchStretchhold 30s
- Standing Hamstring StretchStretchhold 30s