30-minute beginner full-body strength workout (with exercise ball, bands, one weight)

written by Nina Shantel, blog: RealDietHelp.com, published April 19, 2022

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In this 30-minute beginner full-body strength workout, you’ll need a Swiss ball (also known as an exercise ball), a sturdy chair, a light or medium strength TheraBand, one weight, and a glute/booty band. If you don’t have those pieces of equipment, that’s okay, I provide bodyweight-only modifications in the video.

The workout begins with a gentle march, followed by the exercises below, in order:

  • 25 seated banded hip abductions with pec presses
  • 15 single leg box squats on a chair
  • Two sets of 8 Swiss ball hamstring curls (two variations)
  • 20 quick calf raises with overhead finger flicks for 30 seconds
  • 15 floor or Swiss ball single-arm dumbbell chest presses. Move the arm across the chest at an angle, past the midline
  • 30 TheraBand T’s with alternating step-backs
  • Single-arm shoulder push-press with one weight. Lower slowly.
  • 15 chair dips

The workout ends with full-body gentle stretches.

Press play on the YouTube video below to begin the workout.

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