Intermediate Difficulty with Advanced Modifications provided
Build strength while burning fat with this fast-paced, no-repeat strength training workout. This full-body dumbbell routine keeps things fresh with new exercises throughout, helping you stay challenged from start to finish. Keep a few different weights nearby so you can adjust the resistance for each movement. A bench, chair, or box may be helpful for some exercises, but it’s completely optional. Ready to get started? Let’s go!
Warm up
Multi-Planar Lunge + Kneeling Hip Flexor to Overhead
Full Body Strength Workout
DB Front Loaded Heel Elevated Squat / Flat x 12
SA Staggered DB Row x 12 each
DB Uppercut Press x 12
RDL + Shrug x 12
DB Cossack Squat / Lateral Squat x 16
DB Chest Press from Floor / from Bench x 12
DB Tate Press from Floor / Bench x 12
Wall Sit x 60 sec
DB Drag Curl x 12
DB Suitcase March x 60 sec
Bear Plank DB Drag / from Knees x 60 sec
Reverse Lunge + Twist / Stepback x 12
Rear Delt Row x 12
3:1 Tempo DB Side Raise x 12
DB Sumo DL Pulse / No DB x 20
Cool Down
90-90 Hip Stretch
Page Turner
Side Lying Quad Stretch
