30 minute Strength-Training Workout

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You can do this workout at a small gym with limited equipment or at your home gym.


Using a step platform, step with one foot on the platform, and touch opposite knee to your hand. Step down and repeat on opposite side. Continue doing this for 3-5 minutes.



  • 3 sets of Abs Curls using a flat bench. Set on edge of bench, arms behind, bring knees towards chin, extend legs parallel to the floor. 20 reps each set


  • 3 sets of Crunches, using stability ball. 15 reps

Chest and upper back

  • 3 sets of Chest flies using dumbbells. Lying down on a bench face up, push arms up above you and lower them down to your sides. 12-15 reps each set.
  • 3 sets of One-Arm Row. Kneeling down on one knee on the bench, and holding a dumbbell in one hand, pull up dumbbell and lower back down. 15 reps each set.

Arms and Shoulders

  • 3 sets of Biceps Curls using dumbbells. Holding 5-10 lbs dumbbells in each hand, start from arms down, then bending at the elbow raise dumbbells to your chest, and lower arms down straight elbows. 12-15 reps.
  • 3 sets of Triceps Extensions using dumbbells. Hold one 10 or 15 lbs dumbbell in your hands and raise it above your head. Dip the dumbbell down behind your head and lift it back to straighten arms up. 12-15 reps each arm.
  • 3 sets of Shoulder Front Raises. Holding a dumbbell in one had with arm straight, lift arm up in front of you so it’s parallel to the floor, and lower back down. Switch arms. 15 reps for each arm.

Legs and gluteus (butt)

  • 3 sets of Hamstrings Curls. Using a stability ball. Lying on the floor, put legs up on the stability ball with your butt off the floor. Roll your feet towards your butt, so your legs are bent 90 degrees. Straighten your legs again. 15 reps each set.
  • 3 sets of Lunges. Using a step platform. Step one foot on the platform, and squat down so your knee is bent 90 degrees. Straighten leg and switch sides. 20 reps each leg.


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