40-Min Full Body Strength | Giant Circuit | Unilateral Focus | 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...   The series finale goes fully unilateral. Bulgarian split squats, single-leg hip thrusts, and one-arm rows make this the most demanding balance and stability challenge in LIFT — a fitting closer for a series built on getting stronger, rep by rep. One giant circuit. Three descending rounds. Every exercise done one side at a time. Workout 12 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, & Heavy dumbbells (one or multiple pairs) • Bench or Sturdy Chair • Exercise mat (optional) 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. Alternate Chest Press 2. Bulgarian Split Squat (One Side) 3. Bulgarian Split Squat (Other Side) 4. One-Arm Supinated Row (One Side) 5. One-Arm Supinated Row (Other Side) 6. Single-Leg Hip Thrust (One Side) 7. Single-Leg Hip Thrust (Other Side) 8. Hammer Curl to Press 9. Overhead Tricep Extension 10. Reverse Flys 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