StrengthExpress Full Body
A 25-minute full-body barbell session for women, three moves and nothing wasted. Bulgarian split squats load one leg at a time, clean deadlifts train the hinge and posterior chain, and plate-loaded alternate high rows cover the pull. Quads, glutes, back and core in under half an hour.
Express Full Body at a glance
- Level
- Intermediate
- Duration
- 25 minutes
- Exercises
- 3
- Estimated burn
- ~230 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Back, Core
- Category
- Strength
- Made for
- Women
- Price
- Free
3 exercises in Express Full Body
- 1Barbell bulgarian split squat3 × 10
- 2Barbell Clean Deadlift3 × 12
- 3Hammer Strength Plate Loaded High Row Alternate Arms3 × 10
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Express Full Body
Three sets of 10 to 12 with 75 seconds of rest. The split squat is the hardest of the three, so do it first while your balance is intact. Keep the same load week to week until all three sets feel controlled, then add the smallest plate available.
Express Full Body — questions
How long does Express Full Body take?
About 25 minutes from the first set to the last. The session contains 3 exercises and burns roughly 230 kcal for an average trainee.
What equipment do you need for Express Full Body?
Barbell and plates. The session is built around Barbell bulgarian split squat, Barbell Clean Deadlift, Hammer Strength Plate Loaded High Row Alternate Arms, and every exercise comes with a demo video in the GymiaFit app.
Is Express Full Body suitable for beginners?
Express Full Body is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Express Full Body work?
Quads, Glutes, Back, Core. 3 exercises, starting with Barbell bulgarian split squat, Barbell Clean Deadlift, Hammer Strength Plate Loaded High Row Alternate Arms.
Is Express Full Body free?
Yes. Express Full Body is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Express Full Body into the GymiaFit app — free, no account tricks, no paywall.
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