exercises

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Full-Body BBG Stronger Workout

Full-Body BBG Stronger Workout
BBG Stronger Workout

For those of you who have been using my BBG program at home, BBG Stronger can take you to the next level with weight training at the gym!

Each workout takes 28-minutes, with four circuits that take seven minutes each, just like the BBG program.

My BBG Stronger workouts combine resistance, strength and muscle-building exercises, designed to give you an effective workout in a short amount of time. You’ll learn how to lift weights and become stronger. 

This free workout will work your entire body! 

Each of the BBG Stronger workouts focuses on a single piece of gym equipment. This workout uses the Smith machine. 

I’ve chosen to design the workouts in this way to make it easier for you to complete these circuits in the gym. You can grab one piece of equipment and begin — there’s no waiting for equipment that isn’t available. 

BBG Stronger Workout

Circuit 1 4 Exercises / 7 minutes

1. Bench Press

12 REPS


2. Squat Pulse

24 REPS


3. Straight-Leg Jackknife

12 REPS


4. High Knees

50 REPS 25 Per Side


Circuit 2 4 Exercises / 7 minutes

1. Squat

12 REPS


2. Arnold Press

12 REPS


3. Flutters

30 REPS 15 Per Side


4. Skipping

100 REPS


Circuit 3 4 Exercises / 7 minutes

1. Bench Press

12 REPS


2. Squat Pulse

24 REPS


3. Straight-Leg Jackknife

12 REPS


4. High Knees

50 REPS 25 Per Side


Circuit 4 4 Exercises / 7 minutes

1. Squat

12 REPS


2. Arnold Press

12 REPS


3. Flutters

30 REPS 15 Per Side


4. Skipping

100 REPS


To prepare for this free workout, you’ll need to set up at the Smith machine with a mat, a jump rope and two dumbbells. 

Remember to warm up before a weights workout to help your body move better and reduce the chance of injury!

If you don’t have a gym membership yet, but you are considering BBG Stronger, you can substitute the equipment. To try this BBG Stronger workout at home, you could use dumbbells for the bench press and squats in the place of the Smith machine.

BBG Stronger

How do I select the right weight?

If you’ve never lifted weights before, then you could start by using just the bar on the Smith machine. Once you are comfortable with the exercise, add weights to reach an effort of seven out of ten, where one is really easy, and ten is very hard. 

Try this BBG Stronger workout at your gym!

If you like this training style, you can try this beginner BBG workout next. You can do this workout at home, without equipment!

BBG Stronger is designed to strengthen your back and glutes — try these glute exercises at home or the gym next time you workout!

If you enjoy this workout, you can find the full BBG Stronger program in the SWEAT app

How did you go with this workout? Let me know in the comments below. 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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