This full-body workout will hit all of the major muscle groups needed to increase your strength and build muscle mass. Plus, it only requires a few weights, so you can try it at home or in the gym.

Split jerks – 8 sets of 2 reps, rest every minute on the minute (EMOM)

  • Begin standing with your feet hip-width apart, holding a barbell with an overhand grip (slightly wider than shoulder-width apart)
  • Rest the barbell on your chest, in front of your body
  • Bend your knees and explosively push upwards through the legs while propelling the barbell overhead
  • Simultaneously split your legs apart so that your feet land in staggered position with one in front of the other
  • Step feet back to the starting position and perform the movement again, this time alternating the leading foot in the staggard stance

Dumbbell push presses – 3 sets of 5 to 8 reps, rest 90 seconds

  • Begin standing with your feet slightly wider than hip-width apart, holding a dumbbell in each hand at shoulder height
  • Bend your knees slightly before propelling yourself upward while simultaneously pressing the dumbbells overhead
  • Slowly lower the dumbbells back to the starting position for one rep

Goblet loaded lateral lunges – 3 sets of 10 per side, rest 60 seconds

  • Begin standing with your feet slightly wider than hip-width apart, holding a kettlebell with both hands in front of your chest
  • Step your left leg out to the left side as you keep the right foot planted fully on the floor and the right leg extended
  • Bend at the left knee and pause briefly before pushing through the left leg and propelling yourself back up to the starting position for one rep
  • Repeat this movement on the opposite side

Dumbbell B-stance rows – 3 sets of 12 reps, rest 15 seconds

  • Begin standing upright with your feet hip-width apart holding a dumbbell in each hand
  • Slightly step your right foot behind your body, bending gently at the knee and planting the ball of your right foot firmly into the ground
  • Keep your back flat as you lean your chest forward until it is almost parallel with the floor
  • Bend your arms and lift the dumbbells up towards your chest
  • Pause briefly at the top of this movement before slowly lowering the dumbbells back down to the starting position
  • Complete the designated amount of reps before repeating the movement with the opposite leg bent behind the body

Lateral raises – 3 sets of 12 reps, rest 15 seconds

  • Stand upright with your feet positioned hip-width apart, holding a dumbbell in each hand
  • Engage the core and keep your chest upright before lifting both arms upward until they’re aligned with your shoulders
  • Your arms should remain straight throughout the duration of the movement
  • At the top of this movement, your arms and body should form a “T” shape
  • Pause briefly before releasing your arms back down to the starting position for one rep

Hip thrusts – 3 sets of 15 to 20 reps, rest 60 seconds

  • Begin sitting with your shoulders against an exercise bench or a sofa
  • Your knees should be slightly bent, your feet flat and your arms crossed in front of your body
  • Without raising your feet off the floor, push your hips toward the ceiling until your body forms a straight line from the shoulders to the knees
  • Pause briefly at the top of this movement before slowly lowering your hips back down to the starting position for one rep