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
Lateral Steps + Hip Pry
One Leg Stiff Leg DL
Stepback + Rotation
Full Body Workout with Weights
DB Front Rack B-Stance Squat x 8 each
DB Bent-Over Wide Row x 12
DB Iso + Shoulder Press x 10 each
DB 1 ¼ Sumo Deadlift x 10
DB W Raise x 15
DB Goblet Squat x 12
DB Alternating Shrugs x 10 each
DB Reverse Curl x 12
DB Reverse Grip Triceps Kickback x 12
DB Bulgarian Split Squat / Reverse Lunge x 12 each
DB Bent-Over Y Raise x 12
DB Good Morning + Calf Raise x 12
DB Narrow Press from Bench / from Floor x 12
Side Lying Clam Raise x 12 each
Half-Kneeling DB Halo x 60 seconds
Bird Dog DB Row x 12 each
Cool Down
Lying Hamstring to Crossbody Glute Stretch
Child’s Pose + Lat Reach
Bent Arm Wall Chest Stretch
