NO MUSIC | 40-Min Full Body Strength | Giant Circuit with Descending Intervals | Dumbbells

LIFT Series Playlist:    • L I F T | Full Body Series | Track Strengt...   Warm-Up Link:    • 5-Min WARM-UP | Full Body Mobility & Activ...   Cool-Down Link:    • 5-Min Cool-down | Full Body Stretch & Reco...   Music Version:    • 40-Min Full Body Strength | Giant Circuit ...   One giant circuit. Three rounds. And here's the twist — each round gets shorter. Round 1 is 60 seconds on, Round 2 drops to 50, Round 3 to 40. You push harder as you fatigue. That's the point. 10 exercises. Full body. Rotational presses, hinge rows, cobra pushups, and more — all in one continuous flow that builds strength and mental toughness simultaneously. Workout 4 of LIFT — a 12-workout full-body strength series built to help you build and maintain strength and lean muscle. Train 2–3 days per week, ~40 minutes per session. EQUIPMENT • Moderate, & Heavy dumbbells (one or multiple pairs) • Exercise mat (optional) ANDI'S WEIGHTS: • Very Light = 5 lbs or less (2.3 kg or less) • Light = 8–12 lbs (3.6–5.4 kg) • Moderate = 15–20 lbs (6.8–9 kg) • Moderately Heavy = 25 lbs (11.3 kg) • Heavy = 30–35 lbs (13.6–15.9 kg) • Very Heavy = 40 lbs+ (18 kg+) FORMAT • Full Body Strength • 1 Giant Circuit • 3 rounds each | Each round work & rest time reduces • Round 1 (60 seconds work x 30 seconds rest) • Round 2 (50 seconds work x 25 seconds rest) • Round 3 (40 seconds work x 20 seconds rest) • Aim for around 6–12 reps per exercise • 1 min rest between supersets • ~40 minutes total • Warm-up and optional add-ons linked EXERCISES | GIANT CIRCUIT 1. Static Lunge (one side) 2. Static Lunge (other side) 3. Hinge + Row 4. Squeeze Press 5. Hamstring Dumbbell Curl 6. Renegade Row Pushups 7. Lateral Lunges (Static or Dynamic) 8. Rotational Overhead Press 9. Rotational Shovel Curls 10. Cobra Pushups TIPS • Choose a weight that allows 6–12 controlled reps • When you can consistently hit the higher end of the rep range, increase your weight • Focus on control, full range of motion, and quality reps