Uploaded January 2026 | Updated September 2026, 2 weeks ago
This 35-minute full body strength workout is designed to help you build muscle, get stronger, and train your entire body with purpose 🔥
We’ll move through structured blocks using compound and accessory exercises to target every major muscle group—so you finish feeling strong, capable, and accomplished.
👉 This is traditional strength training done right.
🔥 WHAT TO EXPECT
✔️ Full body strength training
✔️ Balanced upper + lower body work
✔️ Controlled, effective movement
✔️ Finisher to close strong
💪 WHAT THIS BUILDS
• Lean muscle and total body strength
• Stability and control
• Strong movement patterns
• Confidence in your lifts
💪 WORKOUT STRUCTURE
• Warm-up included
• 4 Blocks (3 exercises each)
• 50 sec work / 15 sec rest
• 2 rounds per block
• Finisher
EQUIPMENT
• Dumbbells (5–35 lbs)
• Bench BUY HERE 👉amzn.to/49qtiR5
• Mat
• Your amazing body
WORKOUT
Block 1
• Low Sumo Squat
• Chest Press
• Seated Bicep Curls
Block 2
• Lateral Lunge (Right)
• Lateral Lunge (Left)
• Shoulder Raise
Block 3
• Kneeling Overhead Tricep Extension
• Row (Right)
• Row (Left)
Block 4
• Hip Thrust (Right)
• Hip Thrust (Left)
• Halo Chop
Finisher
• Snatch (1 minute)
🔥HOW THIS FITS INTO THE 4-WEEK CHALLENGE
Full body days are programmed to:
• Reinforce total-body strength
• Balance upper and lower body work
• Support muscle growth and fat loss
• Build resilience and consistency
This workout closes the week with purpose and strength.
You showed up all week.
Finish strong and carry it forward.
DAY 6 Mobility Routine youtu.be/Ef084kdoqy0
POWER SHRED CHALLENGE: youtube.com/playlist?list=PL7jTKNwerPcFiEarSHfnXW8Acd42XNA7g
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:54 Warm-up
04:20 Full Body Dumbbells
33:28 Stretch
This 35-minute full body strength workout is designed to help you build muscle, get stronger, and train your entire body with purpose 🔥
We’ll move through structured blocks using compound and accessory exercises to target every major muscle group—so you finish feeling strong, capable, and accomplished.
👉 This is traditional strength training done right.
🔥 WHAT TO EXPECT
✔️ Full body strength training
✔️ Balanced upper + lower body work
✔️ Controlled, effective movement
✔️ Finisher to close strong
💪 WHAT THIS BUILDS
• Lean muscle and total body strength
• Stability and control
• Strong movement patterns
• Confidence in your lifts
💪 WORKOUT STRUCTURE
• Warm-up included
• 4 Blocks (3 exercises each)
• 50 sec work / 15 sec rest
• 2 rounds per block
• Finisher
EQUIPMENT
• Dumbbells (5–35 lbs)
• Bench BUY HERE 👉amzn.to/49qtiR5
• Mat
• Your amazing body
WORKOUT
Block 1
• Low Sumo Squat
• Chest Press
• Seated Bicep Curls
Block 2
• Lateral Lunge (Right)
• Lateral Lunge (Left)
• Shoulder Raise
Block 3
• Kneeling Overhead Tricep Extension
• Row (Right)
• Row (Left)
Block 4
• Hip Thrust (Right)
• Hip Thrust (Left)
• Halo Chop
Finisher
• Snatch (1 minute)
🔥HOW THIS FITS INTO THE 4-WEEK CHALLENGE
Full body days are programmed to:
• Reinforce total-body strength
• Balance upper and lower body work
• Support muscle growth and fat loss
• Build resilience and consistency
This workout closes the week with purpose and strength.
You showed up all week.
Finish strong and carry it forward.
DAY 6 Mobility Routine youtu.be/Ef084kdoqy0
POWER SHRED CHALLENGE: youtube.com/playlist?list=PL7jTKNwerPcFiEarSHfnXW8Acd42XNA7g
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:54 Warm-up
04:20 Full Body Dumbbells
33:28 Stretch
