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30-Minute Full-Body Strength Workout (At home, Workout with warm-up, Week 4) | Polar

This week 4 strength circuit workout is part of a 4-week strength, cardio, and mobility program that will get you feeling strong, fit, and moving well. You only need a set of dumbbells for this at-home full-body strength workout and it only takes 30 minutes to complete.

This full-body circuit-style strength workout is created by a certified trainer and strength coach Jack Hanrahan ( @jack hanrahan ). Each strength circuit includes 4 exercises that collectively target every muscle in the body.

On the video, you’ll learn a 5-minute 7 move warm-up sequence followed by a workout block with 4 effective strength exercises and a core finisher. Start with the warm-up to prepare your body for the exercise, then proceed to the strength circuit.


➡️ WORKOUT DURATION: 30 minutes

➡️ AT-HOME WORKOUT: Apartment-friendly workout. The only equipment you need is a set of dumbbells. Suitable for all fitness levels.

➡️ A COMPLETE WORKOUT: This workout contains instructions for a warm-up, a workout, and a core finisher. The aim is to first do the warm-up and then complete 3-4 rounds of the workout for 8-20 reps per movement with 60 seconds rest in between movements and 1-2 minute break in-between the rounds. Finish the workout with the core finisher.


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