Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Strengthen and build lean muscle using only this full body workout with dumbbells. You may always want to have a chair, box, or bench available, but it isn’t required. This strength training routine uses compound movements for maximum efficiency to train multiple body parts at the same time.

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

50 Min Full 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
E1: Slow Tempo Curl 2 x 12
E2: Iron Cross Air Squat / Wall Sit 2 x 30 seconds
F1: Weighted Frog Pumps 2 x 30 seconds
F2: Overhead DB Hollow Body Bicycle / Feet Down 2 x 30 seconds

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