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A Full-Body Workout in Less Than an Hour

Milton Holdiem
Milton Holdiem
2 min read
A Full-Body Workout in Less Than an Hour

Here's a full body workout that's focused on building muscle.

This guide is a breakdown of the workout. It'll include everything you need to know to get the most out of the workout, with a warmup, exercise demo videos, and form tips.

Goal of the workout

This session is part of a training month that focuses on building muscle. Most of the movements are 3x12, which focuses on a higher rep range with a moderate weight. You'll need a range of dumbbells from light to moderate weight, and a bench!

Workout Overview

Here’s an overview of the workout, along with how long each section will take.

Full-Body Workout (50 Min Total)
Full-Body Warmup (5 Min)
A Section (20 Min)

A1: Romanian Deadlift (DB)
A2: Strict Press (DB)
B Section (25) Min
B1: Bench Press (DB)
B2: Split Squat (DB)
B3: Rolling Planks

Let’s dive deep into the workout with details on how to approach each movement.

Full-Body Warmup

Videos linked to text

10 Spiderman Lunge & Reach (alternating)
5/side Half-Kneeling Froggers (pause at bottom)
5/side Bird-Dogs (pause at top)
5 Walkouts

The Full-Workout (In-Depth)

The A Section

These movements are a superset where you'll complete 1 set of A1, 1 set of A2, rest and repeat for a total of 3 sets.

A1: Romanian Deadlift (DB)

3x12
Tempo: 3 Secs down
Load: Moderate weight
Rest: None between movements

Technique Tips:

  • Focus on driving your butt back. When you can’t drive your hips back anymore, stand back up.
  • Knees should be bent slightly.
  • Chest and head stays in line; you’ll naturally have chest + gaze down at the bottom.

A2: Overhead Press (DB)

3x12
Tempo: 3 Secs down
Load: Moderate weight
Rest: 90 Secs between sets

Overhead Presses

Technique Tips:

  • Focus on keeping your hands (and DBs) turned at a 45° angle. The DBs should be facing the 10oclock + 2 oclock positions.
  • At the bottom of the press, DB touches shoulder
  • Keep your legs completely straight.

The B-Section

These movements are also a superset, but you've got 3 movements instead of 2. (B1+B2+B3) Complete all movements, rest, and go back to B1 for 3 sets.

B1: Bench Press (DB)

3x12
Tempo: 3 Secs down
Load: Moderate weight
Rest: None between movements

Technique Tips:

  • Focus on keeping your elbows at a 45° angle (Think "V" shape vs a "T" Shape.)
  • If you don't have a bench, you can do floor presses instead!

B2: Split Squat (DB)

3x12/side
Tempo: 3 Secs down
Load: Light to moderate weight on one or both arms.
Rest: 30 Secs between legs.

Technique Tips:

  • Think of the front leg as the base leg and rear leg as the support leg.
  • Feel free to use 1 dumbbell and hold onto a wall or rig for support.

B3: Rolling Planks

3x14-20 reps (alternating)
Rest: Rest 90 Secs between sets.

Technique Tips:

  • Keep feet wider than shoulder-width
  • When counting, right + left = 2 reps.
  • If needed, hold a “forearm plank” for 20-30 Secs.

Enjoy the workout!

Rinse and repeat this for one of your weekly workouts for 3-4 weeks, increasing weight slightly each week. If you do the workout, I encourage you to film your progress and tag me on Instagram so I can see!

Milton Holdiem Twitter

Focused on coaching busy professionals. Cold brew drinker.

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