Intermediate Difficulty with Advanced Modifications provided
If you’re after a powerful and time-saving strength routine, this one’s for you. This full-body dumbbell workout uses complexes to push your body and take your training to the next level. Have a few sets of weights nearby so you can adjust the resistance as needed. A chair, box, or bench can be helpful for certain modifications, but they’re totally optional. This is a no repeat workout, so we’ll perform just one set of each exercises. Let’s dive in and get to work!
Warm up
Overhead Reach + Butt Kick
Deep Lunge + Twist
Bird Dogs
180 Lunge x 16
Lying Reverse Grip Chest Press and Twist x 12
Hollow Body / Knees Bent x 45 sec
DB RDL + High Pull x 12
Kickstand Squat x 20
Triceps Rollover + Narrow Chest Press x 12
Iso Hip-Up DB Pullover x 12
Bicep Crusher: Zottman / Palms Up / Hammer x 7 each
Offset Reverse Lunge x 16
DB Side Raise x 12
DB Bent Over Row x 12
DB ¼ Pause Squat + Calf Raise x 12
Wall Seated Pause Pendulum x 45 sec
Hover Push Up / Incline x 30 sec
DB Halo + Squat x 45 sec
Cool Down
Upright External Rotation
90-90 Hip Stretch
Downward Dog to Child’s Pose
