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4-Move Full-Body Workout

Sculpt Your Shoulders, Back, Legs, and Butt With This Trainer's 4-Move Strengthening Workout

Dec 14 2019

There are few things better than a workout that's quick, intense, and leaves you feeling accomplished and strong once it's over. Spending an hour plus in the gym isn't possible for most people, which is why we're always on the search for quick and efficient workouts to do. If you're looking for an intense sweat sesh that will have you in and out of the gym in 30 minutes, you've got to try this full-body workout.

POPSUGAR tapped Stephanie Santos, a Sweat app trainer and creator of the Build Program, to light your muscles up in just 30 minutes. If you want to increase your strength, get ready to challenge yourself and put in work!

The Four-Move Full-Body Workout

Before beginning the workout, make sure that you have an Olympic barbell, weightlifting plates, and a set of dumbbells. Use this guide to determine how heavy your weights should be. Next, you'll need to warm up your muscles. If you have a favourite warmup, go ahead and do it. If not, try this dynamic warmup.

This workout should be performed in supersets, meaning you'll do two exercises back-to-back taking little to no rest. Once you've completed both exercises, take 30 seconds of rest. Repeat each superset for a total of three rounds.

  • Superset 1, exercise 1 — barbell squat: eight reps
  • Superset 1, exercise 2 — bent-over row: 10 reps
  • Superset 2, exercise 1 — Romanian deadlift: six reps
  • Superset 2, exercise 2 — overhead shoulder press: 12 reps
Image Source: Getty / RichLegg

1. Superset 1, Exercise 1: Barbell Squat

Stephanie said this exercises will target all the major muscle groups in your lower body like your quadriceps and glutes. If you're a beginner, feel free to use dumbbells, a kettlebell, or your bodyweight.

  • Start with a loaded barbell; 75 pounds (or about 30-35 kilograms) is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
  • Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
  • Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
  • With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
  • Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
  • With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
  • Complete eight reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

2. Superset 1, Exercise 2: Bent-Over Row

Target your back muscles with this upper-body exercise.

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Complete 10 reps.

Take 30 seconds of rest, and repeat superset one two more times for a total of three rounds.

Image Source: POPSUGAR Photography

3. Superset 2, Exercise 1: Romanian Deadlift

The deadlift "stretches and strengthens the hamstrings," Stephanie said. It also strengthens your butt and lower back. You can do this move with a barbell or dumbbells.

  • Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
  • Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
  • Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
  • Complete six reps.
Image Source: POPSUGAR Photography

4. Superset 2, Exercise 2: Overhead Shoulder Press

Target your shoulders with this sculpting move.

  • Hold a dumbbell in each hand just above your shoulders, palms facing in.
  • Straighten your arms above you.
  • Bend your elbows, coming back to the starting position to complete one rep.
  • Complete 12 reps.

Take 30 seconds of rest, and repeat this superset two more times for a total of three rounds.

Image Source: POPSUGAR Photography

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