Total Body Power 30: A Full-Body Strength Workout for Women

If you’ve been looking for a workout that builds strength, tones your muscles, and leaves you feeling unstoppable, you’re in the right place. The Total Body Power 30 is a 30-minute circuit-style workout designed for women who want maximum results in minimal time. All you need is a pair of dumbbells, a resistance band, and a little bit of space.

This workout is perfect whether you’re training at home, in the gym, or even while traveling. Let’s get into it!

🔥 Workout Overview

• Length: 30 minutes

• Focus: Full-body strength & conditioning

• Equipment Needed: Dumbbells + resistance band

• Format: 3 rounds of 6 exercises (40 seconds on / 20 seconds rest)

Warm-Up (4 Minutes)

Before diving into the workout, get your body primed and ready:

1. March or Jog in Place – 45 seconds

2. Arm Circles – 30 seconds (forward + backward)

3. Hip Openers (knee circles) – 30 seconds

4. Bodyweight Squats – 45 seconds

5. Inchworm to Plank + Shoulder Tap – 1 minute

6. Glute Bridges – 30 seconds

👉 Focus on loosening up your joints, raising your heart rate, and activating your muscles.

💪 The Main Workout (20 Minutes)

Perform each exercise for 40 seconds of work followed by 20 seconds of rest. Complete all six moves, then rest for 1 minute before starting the next round. Aim for 3 total rounds.

🔹 Exercise 1: Squat to Shoulder Press

• Start with dumbbells at shoulder height.

• Squat down, drive through your heels, and press the weights overhead.

• Tip: Keep your chest lifted and core engaged.

🔹 Exercise 2: Bent-Over Rows

• Hinge forward with a flat back, dumbbells hanging toward the floor.

• Pull elbows close to your ribs, squeezing your shoulder blades together.

• Tip: Don’t round your spine—think strong, proud chest.

🔹 Exercise 3: Reverse Lunge with Bicep Curl

• Step one leg back into a lunge.

• As you return to standing, curl the dumbbells up toward your shoulders.

• Tip: Keep your torso tall and knees at 90 degrees.

🔹 Exercise 4: Banded Glute Bridge

• Place the resistance band just above your knees.

• Lie on your back, feet flat, lift hips into a bridge, pressing knees out.

• Tip: Squeeze glutes at the top for maximum activation.

🔹 Exercise 5: Push-Up to Shoulder Tap

• Perform a push-up, then tap your right hand to your left shoulder, alternating sides.

• Modification: Drop to your knees for a supported version.

• Tip: Keep hips stable and core tight.

🔹 Exercise 6: Plank with Dumbbell Drag

• Start in a plank with a dumbbell on one side.

• Reach across to drag the dumbbell under your body, alternating hands.

• Tip: Move slowly and avoid rotating your hips.

🧘 Cool-Down (4 Minutes)

Finish strong by giving your body time to recover:

1. Seated Forward Fold – 45 seconds

2. Child’s Pose with Side Stretch – 1 minute

3. Low Lunge Hip Flexor Stretch – 30 seconds each side

4. Shoulder Stretch – 1 minute total

5. Deep Breathing – 3–5 slow breaths

🌟 Final Thoughts

The Total Body Power 30 is more than just a workout—it’s a way to build strength, confidence, and energy in just half an hour. Add it to your weekly routine 2–3 times a week, and pair it with balanced nutrition and recovery for the best results.

Remember: progress comes from consistency, not perfection. Every rep you complete is a step toward a stronger, more powerful you.