My 45-Minute Strength Full-Body Routine

Building lean, strong muscles doesn’t require a gym membership — just your body, a pair of dumbbells, and consistency. This 45-minute at-home strength routine is designed for women who want to tone, sculpt, and build endurance in a mindful way.

Warm-Up (5 minutes)

• Cat-Cow Stretch x 10

• Glute Bridges x 15

• Arm Circles + Shoulder Rolls x 30 seconds

• Bodyweight Squats x 15

• March or Jumping Jacks x 1 min

Workout (35 minutes)

Do each circuit 3 times before moving to the next.

Circuit 1 – Lower Body Burn

• Goblet Squats x 12

• Reverse Lunges x 10 each leg

• Glute Bridge March x 20

• 30-sec wall sit

Circuit 2 – Upper Body Sculpt

• Shoulder Press x 12

• Bent-Over Rows x 12

• Lateral Raises x 12

• 30-sec plank

Circuit 3 – Core & Control

• Dead Bugs x 20

• Side Plank with Hip Dips x 10 each side

• Russian Twists x 20

• Leg Lowers x 12

Cool Down (5 minutes)

• Child’s Pose

• Figure-Four Stretch

• Spinal Twists

• Deep Belly Breathing x 1 min