LIFT18 Full Body Strength Workouts
20 Episodes
Lift 18 is a structured 18-minute workout that utilizes dumbbells to help build strength, stability, and confidence in movement. Designed for beginners and anyone seeking a quick yet powerful strength session, this program includes a guided warm-up to prepare your muscles, followed by efficient, targeted exercises that challenge your entire body. The session concludes with a cooldown to promote mobility and recovery. Whether you're short on time or looking for an accessible way to build strength, Lift 18 delivers a fast, effective, and approachable workout.
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We do 6 Weighted Exercises Twice. This is a great program for those wanting to build strength with a limited amount of time. In every session, I include a warm up and a cool down. Printable programs are in the drop down menu.
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2X/WEEK for 20 WEEKS LIFT18 CALENDAR.pdf
320 KB
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3X/WEEK for 10 WEEKS LIFT18 Calendar.pdf
174 KB
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4X/WEEK for 7 WEEKS LIFT18 CALENDAR.pdf
150 KB
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5X/WEEK for 5 WEEKS LIFT18 CALENDAR.pdf
80.2 KB
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18:38Episode 1LIFT18 TOTAL BODY STRENGTH DAY 1
Episode 1
WARM UP
CIRCUIT 1 (2 ROUNDS)
1.) CURL TO PRESS
2.) WEIGHTED SQUAT (OPT. KNEEL DOWN)
3.) DEADLIFT TO ROWCIRCUIT 2: (2 ROUNDS)
1.) GOBLET SQUAT
2.) FRONT RAISE CROSSES
3.) CHEST PRESSCOOL DOWN
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18:30Episode 2LIFT18 TOTAL BODY STRENGTH DAY 2
Episode 2
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) ALT FRONT RAISE
2.) HALO TO ARM ROTATION
3.) SUPINE TRICEP LOWERSCIRCUIT 2: (2 ROUNDS)
1.) SUMO SQUAT TO DEADLIFT
2.) ALT WEIGHTED PICK UP
3.) SUPINE WEIGHTED SLAMCOOL DOWN
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18:19Episode 3LIFT18 TOTAL BODY STRENGTH DAY 3
Episode 3
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUITCASE SQUATS
2.) PRONE X'S
3.) 1DB BICEP CURLCIRCUIT 2: (2 ROUNDS)
1.) 1 1/2 RDLS
2.) PUSH PRESS
3.) x4 TRICEP EXT TO FLY
COOL DOWN -
18:28Episode 4LIFT18 TOTAL BODY STRENGTH DAY 4
Episode 4
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) X2 PULSE FRONT SQUAT
2.) BULGARIAN SPLIT SQUAT (R)
3.) BULGARIAN SPLIT SQUAT (L)CIRCUIT 2: (2 ROUNDS)
1.) LATERAL RAISE
2.) X2 PULSE SUMO SQUAT
3.) THUMBS UP FRONT RAISE (+OPT SQUAT)
COOL DOWN -
17:54Episode 5LIFT18 TOTAL BODY STRENGTH DAY 5
Episode 5
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) RAINBOWS
2.) ALT SL SIDE TO SIDE SQUAT
3.) RUSSIAN TWISTSCIRCUIT 2: (2 ROUNDS)
1.) R/L KICKSTAND RDL
2.) PUSHUP TO DB PULL THROUGH
3.) CARRYS
COOL DOWN -
18:04Episode 6LIFT18 TOTAL BODY STRENGTH DAY 6
Episode 6
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUMO CLEAN & PRESS
2.) ALT R/L BENT OVER ROW
3.) BENT KNEE SIT UPCIRCUIT 2: (2 ROUNDS)
1.) FROGGER GLUTE RAISES
2.) TICEP KICKBACK
3.) ALT V SIT UP
COOL DOWN -
18:26Episode 7LIFT18 TOTAL BODY STRENGTH DAY 7
Episode 7
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) PUSH UPS
2.) IN & OUT BICEP CURLS
3.)WEIGHTED DEADLIFTCIRCUIT 2: (2 ROUNDS)
1.) LATERAL RAISE TO FRONT SWING
2.) R/L LATERAL SQUATS
3.) SUPINE WEIGHTED PULLOVERSCOOL DOWN
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18:16Episode 8LIFT18 TOTAL BODY STRENGTH DAY 8
Episode 8
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) (x2) DB ROW TO FLY
2.) TRICEP KICKBACK
3.) FRONT CHEST PRESS + BRIDGECIRCUIT 2: (2 ROUNDS)
1.) FRONT PRESS TO SQUAT
2.) R/L REVERSE LUNGE TO KNEE LIFT
3.) PLANK ROW TO ROTATIONCOOL DOWN
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18:29Episode 9LIFT18 TOTAL BODY STRENGTH DAY 9
Episode 9
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) DB SQUAT + CROSS BODY CRUNCH
2.) WEIGHTED SQUAT TO FORWARD LUNGE
3.) PLANK R/L KNEE ROTATIONSCIRCUIT 2: (2 ROUNDS)
1.) (x4) CURL TO SERVERS
2.) SIDE BEND TO LAT RAISE (L)
3.) SIDE BEND TO LAT RAISE (R)COOL DOWN
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18:23Episode 10LIFT18 TOTAL BODY STRENGTH DAY 10
Episode 10
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) ALT FRONT RAISE
3.) SUPINE TRICEP EXTENTIONCIRCUIT 2: (2 ROUNDS)
1.) ALT DB PICK UP
2.) R/L HALOS
3.) SIT UP SLAMS
COOL DOWN -
18:25Episode 11LIFT18 TOTAL BODY STRENGTH DAY 11
Episode 11
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) PUSH UP TO ROW (OPT UP/DOWN)
2.) OVERHEAD TRICEP
3.) PRONE CHEST FLYSCIRCUIT 2: (2 ROUNDS)
1.) BICEP CURL TO THUMBS UP LAT. RAISES
2.) ALT CURTSY LUNGE
3.) PLANK SHOULDER TAPS
COOL DOWN -
18:29Episode 12LIFT18 TOTAL BODY STRENGTH DAY 12
Episode 12
WARM UP
CIRCUIT 1: (2 ROUNDS
1.) ISOMETRIC BICEP HOLD SQUAT
2.) 1DB GOOD MORNINGS
3.) STATIC PLANKSCIRCUIT 2: (2 ROUNDS)
1.) DEADLIFTS
2.) 1DB ROW
3.) WALL SIT
COOL DOWN -
18:28Episode 13LIFT18 TOTAL BODY STRENGTH DAY 13
Episode 13
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) LATERAL LUNGE
2.) ALT TRICEP KICKBACK
3.) ALT ONE ARM PICK UPCIRCUIT 2: (2 ROUNDS)
1.) GOBLET + ALT REV. LUNGE
2.) 1DB BICEP TO PRESS
3.) SUMO DEADLIFT
COOL DOWN -
18:36Episode 14LIFT18 TOTAL BODY STRENGTH DAY 14
Episode 14
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLSCIRCUIT 2: (2 ROUNDS)
1.) UPRIGHT ROW
2.) CHEST PRESS TO LEG LOWER
3.) SIDE LYING WEIGHTED LEG LIFTS
COOL DOWN -
18:32Episode 15LIFT18 TOTAL BODY STRENGTH DAY 15
Episode 15
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLSCIRCUIT 2: (2 ROUNDS)
1.) GOOD MORNING TO ROW
2.) ALT SQUAT TO UPRIGHT ROW
3.) CURL TO ROUNDERSCOOL DOWN
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18:33Episode 16LIFT18 TOTAL BODY STRENGTH DAY 16
Episode 16
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) NARROW ROW
2.) PUSH UP TO A ROW
3.) PENGUINSCIRCUIT 2: (2 ROUNDS)
1.) OVERHEAD TRICEP EXTENTION
2.) 3 DIRECTIONAL BICEP CURL
3.) INGLE LEG FROG PUSHERS
COOL DOWN -
18:35Episode 17LIFT18 TOTAL BODY STRENGTH DAY 17
Episode 17
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) TABLE TOP FIRE HYDRANTS
3.) ALT FWD LUNGESCIRCUIT 2: (2 ROUNDS)
1.) ALT SL WEIGHTED GLUTE BRIDGE
2.) SIDE LYING LEG LIFT (R)
3.) SIDE LYING LEG LIFT (L)
COOL DOWN -
18:33Episode 18LIFT18 TOTAL BODY STRENGTH DAY 18
Episode 18
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SINGLE LEG RDL R
2.) SINGLE LEG RDL L
3.) BICYCLE CRUNCHCIRCUIT 2: (2 ROUNDS)
1.) SQUAT TO CURL
2.) STEP BACK LUNGE TO LIFT
3.) CROSS TO NARROW BICEP CURL
COOL DOWN -
18:27Episode 19LIFT18 TOTAL BODY STRENGTH DAY 19
Episode 19
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) BENT OVER ROW
2.) X2 SUMO X2 NARROW
3.) STS OVERHEAD PRESSESCIRCUIT 2: (2 ROUNDS)
1.) REVERSE FLY
2.) LATERAL LUNGE TO UPRIGHT ROW
3.) PLANK ALT SHOULDER TAPS
COOL DOWN -
18:30Episode 20LIFT18 TOTAL BODY STRENGTH DAY 20
Episode 20
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) HEAVY CARRY HEEL LIFT
2.) SIDE BENDERS (20"EACH)
3.) V-SIT X2 TWIST TO PRESSCIRCUIT 2: (2 ROUNDS)
1.) CONTROLLED TRIANGLE (R)
2.) CONTROLLED TRIANGLE (L)
3.) BRIDGE + PULLOVER TO PRESS
COOL DOWN
