Ready to get stronger from head to toe? This 5-round workout combines classic moves like push-ups, weighted sit-ups, goblet squats, and a farmer’s carry to challenge your muscles and build endurance. Each exercise in this circuit is designed to target multiple muscle groups, ensuring you get the most out of each round. It’s more than just a workout—it’s a chance to prove to yourself what you’re capable of! So grab your weights, clear some space, and dive into a routine that will leave you feeling stronger, more confident, and totally accomplished. Find all of our minimal equipment workouts here.

This post contains affiliate links.  If you purchase something from these links, we could earn a small commission.  This would be at no additional cost to you.​​​​​​​

Workout Description

Prior to beginning the workout determine your 150 meter farmers carry route. At the start of the workout complete 10 push-ups. Next complete 20 weighted sit-ups. Following the sit-ups you’ll complete 10 goblet squats and then complete the 150 meter farmers carry with one dumbbell in each hand. The farmers carry weight should enable you to do this without dropping the dumbbells more than one time. Repeat this sequence 4 more times for a total of 5 rounds.

Equipment Needed

• Dumbbells
• Cones or chalk to mark farmers carry length
• Plyometric box or elevated surface if modifying push-ups
• Mat if desired for sit-ups

Modification Options

Beginner: Complete push ups to an elevated surface or modify to your knees. If the weighted sit-ups can’t be completed at a steady pace reduce the weight or do sit-ups without weight. Reduce the goblet squat weight so that you can complete 10 unbroken with good form. Reduce the weight of the farmers carry as needed.

Advanced: Increase weight on dumbbell movements (weighted sit-ups, goblet squats and farmers carry) to 35 lbs.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!