To build explosive power and all-around strength, you just need three moves and one piece of equipment.

Attack back-to-back rounds of pullups, dumbbell snatches, and goblet squats to work your legs, back, and shoulders to the limit, and build total-body muscle in the process.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for five to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more total-body work:

Check out our favorite 10 explosive arms workouts, our five exercises to build speed and explosive ability, and our ultimate total-body workout to build maximum muscle.

For a complete archive of our daily quick-hit routines, go to