Intermediate Difficulty with Advanced Modifications provided
Looking for an efficient and challenging strength workout? This full-body dumbbell workout uses complexes to elevate your training and deliver serious results. Keep a few sets of dumbbells close so you can adjust the weight based on each movement. A chair, bench, or box may be useful for a few optional modifications, but they’re not required. This no-repeat workout means you’ll tackle each exercise just once, so make every set count. Let’s get started!
Warm up
Overhead Reach + Butt Kick
Deep Lunge + Twist
Bird Dogs
Full Body Dumbbell Workout
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
Cool Down
Upright External Rotation
90-90 Hip Stretch
Downward Dog to Child’s Pose
