Intermediate Difficulty with Advanced Modifications provided
Increase your strength and develop lean muscle with this no-repeat weight training workout you can do right at home. The quick pace and constantly changing exercises keep the intensity high and help you make the most of every minute. Having a few different weights nearby will allow you to adjust the resistance for each movement of this dumbbell full body workout. A bench, chair, or box can also be helpful for some exercises, but it’s completely optional. Ready to begin? Let’s go!
Warm up
Arm Crossover / Overhead Ext. + Butt Kick
Glute Bridge March
Lying Hamstring Stretch
Dumbbell Full Body Workout
DB Sumo Deadlift x 12
High Plank Row / Incline x 12 each
Push Up + Shoulder Taps / Incline x 12
DB Lateral Lunge + SA Press / Lateral Step x 8 each
1:3 Tempo Hammer Curl x 12
SA Suitcase March x 60 sec
Lying Alternating DB Fly x 12
Glute Bridge Walkout x 60 sec
DB Elbow Out Ext. x 12
DB Straight Arm Reverse Fly x 12
Goblet Staggered Squat / Goblet Squat x 16
Single Leg RDL / Kickstand x 10 each
DB Thumb Up Lateral Raise x 12
DB Thruster x 12
Cool Down
Lying Figure Four
Lying Knee Hug
Toe Touch + Chest Opener
