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Full Body Workout

The Whole-Floor Circuit

Move from thrusters to carries through four balanced rounds. A dumbbell-led session that brings strength, coordination, and conditioning together.

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Athlete working on strength in the gym
Full BodySWEATSQUAD
Duration
45 min
Difficulty
Intermediate

Equipment

  • Dumbbells
  • Mat
  • Box
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Exercises

  • 01

    Dumbbell Thruster

    4 x 10

  • 02

    Renegade Row

    4 x 8 / side

  • 03

    Box Step-Up

    4 x 10 / side

  • 04

    Romanian Deadlift

    4 x 10

  • 05

    Farmer Carry

    4 x 40m

How to run it

  1. 01

    Run the five movements back to back, then rest two minutes before the next round.

  2. 02

    Keep the thruster smooth — squat, then use the legs to drive the press.

  3. 03

    On the renegade row, keep the hips square and do not let the low back arch.

  4. 04

    Step up through the whole foot and control the way down on the box.

  5. 05

    Choose a carry weight that challenges your grip by the final round.

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Run every session with a coach watching

These workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.

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