Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Get more work done in less time with compound, functional exercises. Use this total body workout with dumbbells to improve strength, build lean muscle, and burn fat all with just one routine. You may always want to have a chair, box, or bench available, but it isn’t required.

Warm Up
One Leg Hamstring Circles
T’s, I’s, Y’s
Multiplanar Lunge
Butt Kick Pulldowns

30 Minute Total Body Workout with Dumbbells

A1: Front Reverse Lunge / Split Squat 2 x 8 each leg
A2: Straight Arm Pullbacks 2 x 12
B1: Stiff Leg Deadlift + Shrug + Calf Raise / RDL 2 x 12
B2: Standing Low DB Fly 2 x 12
C1: Bear Plank Hammer Curl / from Knees 2 x 12 each
C2: Slow Tempo Squats 2 x 12
D1: Elevated High Plank Row 2 x 12 each arm
D2: Elevated / Close Grip Pushup / Inverted 2 x 12

Cool Down
Waterfall
Upright External Rotation
Sprinter Quad Stretch
Cat / Cow
Downward Dog / Upward Dog / Child’s Pose