I’m so excited to share a brand-new (free!) workout with you — a fast, efficient total body routine designed to deliver serious strength and sweat in under 20 minutes. If you’re short on time but still want a challenge that hits nearly every major muscle group, this one is for you.
This workout is built around two strength complexes — one lower body–focused and one upper body–focused — with minimal rest to keep your heart rate up and your muscles working hard. Each complex includes four exercises performed back-to-back for 30 seconds each. You’ll move quickly, transition often, and feel that full-body burn from start to finish.
All you’ll need is a set of medium to medium-heavy dumbbells, and I recommend choosing a weight you can use for all four exercises in each complex so you can keep moving without interruption. This workout is tough, effective, and a lot of fun, but it’s not meant for daily use, so be sure to balance it with proper recovery.
If you’re ready for nonstop movement, sweaty strength, and a workout that flies by, I can’t wait for you to try it.
Let’s get that WORKOUT COMPLETE — I’ll see you there! 💪
New FREE Workout! Quick Total Body MetCon
Hey Fitness Blender family! 👋
(from my brand new—bigger—workout mat!)
I’m so excited to share a brand-new (free!) workout with you — a fast, efficient total body routine designed to deliver serious strength and sweat in under 20 minutes. If you’re short on time but still want a challenge that hits nearly every major muscle group, this one is for you.
Quick Total Body Strength MetCon
This workout is built around two strength complexes — one lower body–focused and one upper body–focused — with minimal rest to keep your heart rate up and your muscles working hard. Each complex includes four exercises performed back-to-back for 30 seconds each. You’ll move quickly, transition often, and feel that full-body burn from start to finish.
All you’ll need is a set of medium to medium-heavy dumbbells, and I recommend choosing a weight you can use for all four exercises in each complex so you can keep moving without interruption. This workout is tough, effective, and a lot of fun, but it’s not meant for daily use, so be sure to balance it with proper recovery.
If you’re ready for nonstop movement, sweaty strength, and a workout that flies by, I can’t wait for you to try it.
Let’s get that WORKOUT COMPLETE — I’ll see you there! 💪
Nicole