There’s no time quite as motivating as the New Year to refresh your fitness routine. And trainer Ajahzi Gardner’s full-body strength workout—part of the Women’s Health Flex Challenge—will help you do just that.
The 10-minute circuit delivers a serious burn in minimal time, making it the perfect pick-me-up for anyone looking to move their bod and hone their strength without spending hours in the gym.
Gardner is passionate about making strength training accessible. She believes fitness should be a sustainable part of your life, not something that feels overwhelming or unattainable—and that mindset approach shines through in this routine. “I wanted this to be a workout anyone could do, anywhere,” says Gardner.
Using light and moderate dumbbells, this routine features exercises like thrusters, gorilla rows, and reverse lunges, targeting every major muscle group. “The goal was to create something efficient and scalable, so you can build strength and keep your heart rate up, no matter your fitness level,” she says.
Meet your trainer: Ajahzi Gardner, CPT, is a WH January 2025 cover star, content creator, and fitness coach based in Las Vegas. She is the founder and head trainer of Project Soul, an online coaching platform that focuses on simple, equipment-light workouts.
Designed with moderate reps and sets, this workout is a great starting point for beginners; think of it more like an exercise snack than a full-blown strength training sesh. And if you’re a more advanced exerciser looking for the complete exercise meal, try cycling through the circuit three or four times for an added push.
Try Gardner’s Full-Body Strength Workout
But this session isn’t just about powering through the main circuit—it’s designed with thoughtful warm-up and cooldown components to set you up for success. The warm-up primes your body with moves like monster walks and resistance band pull-aparts, preparing your muscles and joints for the actual exercises you’ll be doing in the main circuit. On the flip side, the cooldown helps keep you ready for whatever WH Flex Challenge workout you’ll be tackling next.
Whether you’re fitting it into a busy schedule or building a consistent routine, this workout is a great starting point to work out smarter, not harder. Grab your dumbbells, hit play, and let Gardner guide you through a workout that strengthens your body and energizes your day.
Directed by Dorenna Newton. Styled by Kristen Saladino. DP: Danny Dwyer. Editor: Brandon Haynes. 2nd Camera: Joey Kramer. Sound: Griff Snyder. AP: Janie Booth. PA: Akeira Cramer. Hair and makeup: Kristen Pulice. Set design: Cate Geiger Kalus. Production: Wonder Partners.
On Ajahzi (video): Heroine Sport bra and legging, Jane D’Arensbourg earrings, APL sneakers, Ajahzi’s own bracelet
Talene Appleton is the fitness editor at Women’s Health, where she covers all things fitness, nutrition, and healthy living. She studied nutrition and exercise science at George Washington University and is a NASM-certified personal trainer and nutritional consultant. Passionate about the intersections between fitness, food, and community, she strives to foster inclusive and holistic wellness narratives for underrepresented populations. When not writing, she can be found hosting dinner parties and exploring new wellness and culinary experiences around New York and Los Angeles. Prior to her role at Women’s Health, she was the fitness and commerce editor at Men’s Health and contributed to General Surgery News, The Food Institute, and The Nessie.