40-Min Full Body Strength Circuit | Unilateral & Anti-Rotation | 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...   This full-body strength circuit is the most unilateral workout in the series — Bulgarian split squats, staggered RDLs, and single-arm rotational rows all appear in the same workout, targeting balance, stability, and side-to-side strength. 3 circuits. 4 exercises each. 3 rounds. This one exposes weaknesses and fixes them. Workout 10 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 • Light, moderate, and heavy dumbbells • Bench or Sturdy Chair • Exercise mat (optional) • “Heavy” is relative — choose a weight that feels challenging for 6–12 reps with good form FORMAT • Full Body Strength • 3 Circuits • 4 exercises per circuit • 3 rounds each • 40 seconds work / 20 seconds rest • 40s rest between rounds & 1 min rest between circuits • ~40 minutes total • Warm-up and optional add-ons linked EXERCISES Circuit 1 • Suitcase Squats • Arnold Press • Single-Arm Rotational Row (one side) • Single-Arm Rotational Row (other side) Circuit 2 • Staggered RDL (one side) • Staggered RDL (other side) • Neutral Tricep Press • Pullover Circuit 3 • Bulgarian Split Squat (one side) • Bulgarian Split Squat (other side) • Cross Body Raises • Bent Over Sweeps TIPS • Aim for 6–12 controlled reps within each 40-second interval • Adjust weights as needed — you may go lighter in circuits than in straight sets • If you finish early, use the remaining time as rest • Focus on control, full range of motion, and quality reps • This format blends strength and fatigue — stay intentional with every rep