Intermediate Difficulty with Advanced Modifications provided
Need a strength workout that’s both effective and time-saving? This full-body dumbbell routine features complexes designed to push your limits and maximize results. Have a few pairs of dumbbells nearby so you can adjust the resistance as needed. A bench, chair, or box might come in handy for a few optional moves, but they’re completely optional. With no repeated exercises, you’ll hit each movement just once, so give it your all. Let’s jump in!
Warm up
Overhead Deep Squat to Scarecrow
Straight Leg Kick and Twist
Bird Dogs
Full Body Dumbbell Workout
Forward and Back Lunge + Curl x 10 each leg
Arnold Press x 12
DB Clean x 12
Kickstand Goblet Squat x 8 each
DB Chest Press from Floor / Bench x 12
DB Triceps Ext from Floor / Bench x 15
DB Long Crunch from Floor / Bench x 45 sec
Pendlay March x 45 sec
DB Scaption x 15
DB Side Lunge x 8 each
1 ¼ Push Up from Floor / from Incline x 12
One Arm Dumbbell Snatch x 8 each
Cool Down
Downward Dog to Child’s Pose
Bent Arm Wall Chest Stretch
Standing Quad Stretch
