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Want a quick strength training workout you can do at home?

You’re in the right place then with this 25-minute total body routine.

If you push yourself near failure on your sets (1-2 reps shy of it) and apply progressive overload, truuuuust me.

25 minutes is PLENTY.

I recommend going through this workout once weekly and pairing it with this other full-body workout I created for a total of 2 strength training sessions per week.

However, if you’re looking to strength train more times per week, I have a ton of other programs on my blog for you to choose from, including my most popular ones:

• 12 week dumbbell workout plan
• 12 week gym workout plan

Without any further ado, let’s dive into your 25-minute full body workout.

25 minute total body workout

Here’s the workout (rest 2-3 minutes between sets):

• 1A.) Half rep into full goblet squat 2 sets x 6-8 reps
• 1B.) Single-arm back row (each arm): 2 sets x 8-10 reps
• 2A.) Lateral raises: 2 sets x 8-10 reps reps
• 2B.) Romanian deadlift (RDLs): 2 sets x 8-10 reps
• 3.) Skull crushers: 2 sets x 10-12 reps

*** If you see a number followed by a letter (I.e. 1A and 1B or 2A and 2B) this is what’s called a “superset.” A superset means performing a set of each exercise before taking a rest. For example, take a look at 1A and 1B. You would perform a set of goblet squat and then immediately go into a set of back row. You only rest once you get done with a set of each exercise. ***

1A.) Half rep into full goblet squats

If you want the most bang for your workout buck lower body exercise, squats are it.  

To perform a goblet squat, place your feet roughly shoulder-width apart or slightly outside that.

Your toes should be pointed outward slightly as well.

You can approach goblet squats a number of different ways depending on the specific muscles you want to emphasize:

• If you lean your torso forward slightly (make sure to keep your spine neutral and not round your back), you’ll hit more glutes.
• Keeping your chest more upright hits more quads. By the way, it’s okay if your knees come over your toes.
• A wider stance will target more inner thighs.

Now that you have the basics down, you aren’t going to just be performing  a regular squat where you go down and come right back up. 

You’ll be adding a half rep in between your full rep.

So it’ll look like this:

• Squat all the way down
• Come up halfway
• Squat all the way back down
• Come all the way up

That entire sequence is one rep and you’ll do that 6-8 times per set. 

Adding a half rep allows you to place greater tension on your muscle fibers, which makes the exercise more challenging (and that means better results for you).

If squat depth is an issue for you, don’t worry!

Try some of the following to get deeper with your squat:

• Elevate your heels 
• Have a wider stance while squatting and point your toes out a little more
• Work on your ankle/hip mobility

1B.) Single-arm back row

Back row is a compound back exercise that primarily targets your lats.

To keep the emphasis on your lats, pull through your elbows (imagine your hands are simply hooks).

Keep the weight as close to your body as possible (imagine your ribs are a magnetic field for your weights).

Back row is a great complement exercise to help you get better at chin-ups.

And if you want to get better at chin-ups’ counterpart exercise, push-ups, read this post.

2A.) Lateral raises

Lateral raises target your side shoulders.

Have a slight bend in your elbows and instead of lifting the weight straight out to the side, pretend you’re raising your arms to the corners of a room.

2B.) Romanian Deadlift (RDLs)

Proper form for RDLs can be tricky.

Here are some form tips to help you out:

• Keep your chin tucked and spine in a neutral position as you lower the weight down (I.e. don’t round your back). 
• Instead of dropping the weight straight down, imagine you’re trying to close a door behind you with your butt. This will help you maintain a neutral spine.
• Don’t have the weight so far out in front of you as you lower it. Tilt the weight out at around a 30-degree angle and keep it as close to your legs as possible while guiding it down.
• Once you feel a stretch in your hamstrings/glutes, come back up to the starting position. Going alllll the way down to the floor isn’t necessary and will likely make you break form.
• Straighter legs = more hamstring work. More bend in your knees = targeting more glutes.

3.) Skull crushers

Skull crushers are a tricep exercise (targets the muscles on the underside of your arm).

Lay flat on your back and slowly lower the weight down, nice and controlled.

Once you feel a stretch in your triceps at the bottom of the movement, press the weight back up to the starting position.