Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Strength is not given, it’s earned. Use this full body dumbbell workout to earn improvements in your strength and lean muscle. We’ll need dumbbells for this routine and encourage you to have several weights available so that you can switch up the resistance as needed. You may also want to have a bench, box, or chair on hand, but it isn’t a requirement. Let’s pump it up tribe!

Warm up
Deep Squat Stretch
Wide Straddle Rotations
Bird Dogs
Prone Lift and Pullback

30 Minute Full Body Dumbbell Workout

A1: DB Bent Over Row w/ Twist x 12
A2: DB Reverse Lunge with Iso-Hold / No DB’s x 8 each
B1: DB Push Press + ¼ Squat x 10
B2: Reverse Curl x 12
C1: DB Single Leg Hip Up / No DB x 8 each
C2: Diamond Push Up / Incline x 10
D1: Ab Fallouts / from Knees x 30 seconds
D2: Front Trap Raise x 10

Cool Down
Kneeling Hip Flexor Stretch
Toe Touch to Chest Opener
Lying Figure Four