23-Minute Full-Body Strength Training for All Levels | SELF

This 23‑minute workout from SELF features trainer Bianca Vesco leading a full‑body strength training session designed to be accessible for all fitness levels, beginning with a brief warm‑up that gently prepares your muscles and joints for the work ahead by opening up the hips, spine, and hamstrings. After the preparatory movements, the video transitions into a core circuit of five main exercises including glute bridges, reverse lunges, Supermans, wall angels, and spider crawls each performed with controlled form to engage multiple muscle groups effectively and build functional strength. The trainer offers cues and modifications throughout, helping you maintain good technique while working at your own pace, and after completing the main circuit there’s an extra burnout set of single‑leg deadlifts that challenge balance and stability. The workout concludes with a short cool‑down stretch sequence to help your body recover, making this a well‑rounded strength routine you can follow at home without equipment.