Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This 30 minute full body workout for strength utilizes compound exercises to efficiently work every body part in a short period of time. You’ll need a pair of dumbbells and will also have an opportunity to use a bench, but it isn’t required. You should choose your weight based on fitness level. This routine includes both a warm up and a cool down.

Warm Up
Run in Place + Arm Crossover
Low Squat to Hamstring Stretch
Plank Y’s + Rotation

Total Body Strength Workout

A1: One Leg Deadlift / 1 Down: 2 Up 3×8
A2: Drag Curl + Arnold Press 3×8
B1: RDL + Bent Over Row 3×8
B2: Underhand Chest Press from Floor / Bench 3×8
C1: Dumbbell Side Lunge + Upright Row / Lateral Squat 3×12
C2: Diamond Push Up / from Knees 3×8

Cool Down
Overhead Wall Flexion
Chest Opener
Sprinter Stretch
Figure Fours
Page Turners

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a total body strength training workout the only equipment required for this workout is a pair of dumbbells but you’ll also have the opportunity to use a utility bench choose a weight that is challenging for you but that still allows you to perform each exercise with proper form while we will be providing some easier modifications this is not a beginner workout if you’re a true beginner and you’ve never worked out before we recommend you click the link up top and it’ll send you on over to our beginner strength training workout alright so if you’re ready to go let’s do it [Music] you [Music] you [Music] starting with a light warm-up we’re going to do a run in place plus an arm crossover so on this arm crossover I want you to alternate which arm is on top we’re going to get a nice full range of motion opening those arms up and then crossing them over and keep a slight bend in your elbows not run in place again just a nice light touch with the balls of your feet making sure to breathe we’re not counting any repetitions in this warm-up it’s just about moving at your own pace getting that heart rate up and then we’re going to speak a little bit extra mobility working at the same time warmup is just that it’s just a warm up so make sure that you’re not going too hard we don’t want you to overexert yourself here save it for the workout it is a warm one in the gym you’re going to see the sweating what leaf me I don’t know about Claudia nice and light touches on the balls of those feet opening that chest all the way up to feel that stretch as you well know the arms up let’s do this one four five four three two one zero all right shake those arms loose next we’re going to move into an overhead squat plus a hamstring stress so Peter shoulder-width apart it’s going to bring those arms straight up palms facing one another we’re moving to an overhead squat that weight back in your hips keeping good posture your arms are in line with your body reach down to your feet or ankles and extend those hips back and stand up repeat so weight goes back in the hips nice full range of motion overhead squat and then stretch those hamstrings and return up now depending on your flexibility you may or may not be able to get quite as far down as we are on that overhead squat just try your best to get as far down as you can bringing those hips back while keeping your arms and your body in a nice diagonal line weight back in the hips feet stay flat on this one good this is a great one really to loosen up your entire posterior chain also also helps you work on that depth on your squat if you have any mobility issues there just a nice total body move loosening everything up getting ready for this work we have coming good moving at a nice relaxed pace again this one is in a race just going through the movements here every time on that overhead squat really focus on driving those hips back first and then bending at the knees they’ll help you keep your balance keep those feet flat you want to come up on your toes or on your heels let’s do this one four five four three two one and last one zero good our moving to the floor for the next one we’re going to do a high plank position we do a high plank y+ rotation so from a high plank position we’re going to bring one arm up and out then bring it to your head and rotate reverse direction and repeat on the opposite side so one arm straight out keeping your core tight bring it to the head then rotate so here’s your why bring that one arm out and then your rotation the excellent one for both shoulder mobility as well as that thoracic spine loosening it up again getting ready for that work that we have to come moving at a pace that you feel comfortable with and just trying to increase that overall body temperature a little mobility at the same time loosen up those muscles you got it working at a pace you feel comfortable with let’s hit this last warm-up move for just 10 seconds side to side making sure to breathe throughout whatever you do do not hold your breath for three two 1 & 0 nice job for our first superset we’re going to go back and forth between a lower body move and an upper body move we only need one dumbbell for this lower body move we’re going to do a one leg deadlift so cloud is going to be showing you the slightly easier modification hold that dumbbell on one hand opposite hand of the leg that’s going to be working go ahead and put your weight back in your hips sit back bend at that knee keep your core nice and straight and I’m going to stand up with that one lake where Claudia is going to then go ahead and put that second leg down on the ground she’s going to do one leg down and she’s going to do two legs up you decide which variation is right for you we’re going to do three sets of eight repetitions alright let’s go ahead and get started on that first leg keep that core tight back stays straight really emphasize driving those hips back putting that weight back in your hips you want to keep your foot flat on the ground on this one you don’t want to go back onto your heel or come up onto your toes so at the same time you’re driving those hips back and bending at the knee keep your core tight head stays in a nice neutral position we have three more to go you get a nice full range of motion all the way down all the way up trying your best to balance not about being perfect on this one it’s okay if you need to touch down for a second last one right here breathe in on the way up out on the way down there all right next side good posture again breathing in as you lower inhale and then breathe out exhale on the way up try to get that breathing down with every move and this one’s really all about control not a race on this one you can see we’re really both focusing on that time under tension on this one putting that way back in your hips you see I have my opposite arm out for balance you can choose if that works for you another little balance tip is to find a focal point something for your eyes to focus on keep your eyes on it will help you stay down no more I usually focus on something right here in front of me yeah on the ground yeah just like a couple feet out in front of your lead leg this is your last one right here guys actually okay so you can go ahead and pick up your second dumbbell I’m going to change weights for this one if you need to change or change weights or keep the same way it’s up to you twice nice having a couple different weight variations we’re going to do a drag curl plus an Arnold press palms are up in front of us dumbbells are resting up against your legs keep those dumbbells up against your body as you curl and bring them all the way up now we’re going to perform my Arnold press pressing straight up overhead twisting those palms until they’re facing forward now reverse direction and then drag curl back down dumbbells stay up against your body so that’s one rep we’re going to do it eight repetitions in total all right here we are dumbbells stay up against us full range of motion all the way up press overhead reverse it and down by keeping these dumbbells up against you in this drag form really isolates those biceps and does not allow your shoulders to get involved it really makes it hard for you to use any momentum it’s a great way just to isolate those biceps this one also works well with a barbell as well nice full range motion all the way up but without the Arnold try but without their Armour yeah I kind of I was like no I’m sorry they devaki the director only when we slow the Arnold breasts are with the dumbbell curl not quite with the press slight bend in those knees core stays nice and tight excellent full range of motion we have three more at all the way up all the way down keep those wrists nice and tight and locked you don’t want what I call spaghetti wrists where their flimsy and just dangling there’s actually a four-part move so even though it’s only eight repetitions it’s going to feel like more we got one more yep last one right here Yankee Doodle stumbles up against you full range of motion press overhead and return good okay so that’s one down of each exercise we’re going to go back to the one leg deadlift we’re doing three sets of each back and forth so one down two to go with both of these right into it while their upper bodies rustling Clegg’s are going to work three two one and begin remember find your focal points and you know it’s not about being perfect on this balance of course you’re trying to improve and you’re trying to be perfect but don’t beat yourself up if you have some moments of instability here you’ll see we’re not going to be perfect along the way that’s for sure not about being perfect it’s just about you doing your best getting a little bit better every single workout three more on this side nice full range of motion all the way up all the way down you got it guys nice work and last one right here and it’s just leg strong good okay opposite side now eight repetitions let’s hit it right into it and begin whoo this temperature in the gym is going to kick my butt today just as much as the workout is I’m telling it is warm today I’m sure that some of you were it’s freezing cold right now and you’re not feeling sorry for me but that’s alright you’re south of the Equator you have total opposite weather than we do so very true you’re totally okay good make sure drive those hips back there’s a great one for hamstrings glutes quads as well as working on that stability and balance back stays straight on this one to mark make sure you’re actually bending at the knees and at the hips and not just bending over at the waist last one right here and zero okay set that dumbbell down we have your second dumbbell choosing that weight that’s appropriate for you and let’s get right into those drag curl plus Arnold press palms are facing forward three two one let’s get it going all the way up and as you press up you’re rotating those palms they’re facing forward and finishing with your biceps by your ears good work anytime you’re doing a strength training routine like this it’s great to have at least two pairs of dumbbells if you can really helps you switch up the weight for four different movements some moves are going to be stronger on some are going to be weaker on that’s why you see I use those adjustable power black dumbbells make my life a little bit easier when it comes to having multiple dumbbells ready you notice I dropped my weight also I figured if I want to make it to this entire workout of sure probably got to wait a little bit that’s true always go up and wait you need to but if you start light helps you to make sure you finish strong alright and we have two more that just comes with workout experience getting better knowing your own body and what weight to use so you don’t burn out too quick last one last one right here all the way up and all the way down all right good that’s two down one to go have each one and if you are interested in these power block adjustable dumbbells we do have a link in the video description for you to check them out alright here we are back to the legs let’s get it going Showtime two three two one I make it through all three sets of these without falling it will be nothing short of a miracle well I have noticed that my balance gets a little better and as a workout progresses so you may find that by this third set your balance is great that’s true usually the first set of the day is one super wobbly is the hardest as your body’s getting used to this new move full range of motion any more break at the hip and at the knee tighten through that burn that you might be doing stronger every rep last one right here good okay I switch it up opposite side now and last eight of this one full range of motion been at the hips and Anthony at the same time back stay straight you want to hunch over old one almost lost affair three I said not about being perfect just about putting in the work getting in a little bit better every time almost there three more last three right here guys come on doing it together right there with you rap by rap getting stronger here we are great unilateral move even out any imbalances you may have last one who done with those for the day okay cross those off the list let’s go back to the drag curl plus Arnold press here we are working those shoulders biceps triceps on this one full range of motion all the way up all the way down don’t want any little half reps and one cheat ourselves come on those shoulders back core stays tight and engaged on this one stay focus on that form and again as you get tired you’ll notice it’ll be tempting to speed up a lot of these repetitions or to use momentum we encourage you not to do so I really want those muscles to work and contract throughout that full range of motion stay under control on these doing great and stronger with every repetition which is another reason why we say you know challenge yourself with the weight that you’re using but not too much to where you can’t do this with proper form okay so if it’s feeling too easy and you want to go too fast then you may want to reconsider the way a little bit exactly and again that’s just where the experience comes in and really learning what weight is right for you and as you get stronger that way gonna change and you’re going to need to have your way all right guys you have one more after this one almost there be nice enough last that’s wrong there we go flat rapid these right here push it through and zero nice job for our next super cent we’re going to go back and forth between an RD L plus row and then an underhand chest press so for the second one underhand chest press you’ll have the opportunity to use a bench press or stability ball if you want but for this our dl+ row resource our feet shoulder-width apart a little bend in those knees and we’re going to keep that same bend your knees throughout the whole move back stay straight as we lower self lower the dumbbell to about mid chin level and then pull back and row from those elbows now drive your hips forward to stand up big and tall that’s one repetition we’re going to do three sets of eight of this one alright let’s go ahead and get started in three two one zero really when you drive those hips back keeping that slight bend in your knee throughout so we’re not going to squat down but really just going to drive those glutes back like we’re trying to touch your glutes and your butt to that wall behind you stretch those hips back keeping just that slight bend in the knee so those dumbbells reach about mid chin and up at the top I want you to squeeze those glutes and we’re doing eight repetitions on this one it’s a great overall posterior chain move hitting your hamstrings your glutes lower back and upper back back stay straight throughout the whole move at that head mr keep your head in a nice neutral position on this one squeeze those glutes up at the top last one right here and Oh excellent okay we need both dumbbells for the next one I’m going to do this one from the floor Claudia’s going to do this one from the bench but if you have a stability ball you could also do it with the stability ball we’re going to an underhand chest press so it’s like a traditional chest press but only our palm they’re going to be facing up or forward so a little bit different move I’m gonna do it from the floor so we’re gonna do a full range of motion all the way up all the way down if you’re doing it from the floor we don’t want to bounce your arms off the ground all right here we are eight repetitions and three two one full range of motion bring those elbows out as you come down and then bring those dumbbells together as you come up squeezing your chest up at the top and trying your best to keep your elbows directly under those dumbbells throughout the whole move we don’t want to get me any awkward positioning on this one you have three more controlling every repetition not rushing through it I said really focusing on that time under tension making sure those muscles are working and last one right here way up and all the way down actually won’t work okay so that’s one down of each of these two more to go two more to go so again three rounds in total going back to our dl+ row with my weights out of the way here remember every time you’re picking up these weights off the ground use your legs come down and didn’t do a squatter deadlift to get them up injury-free hard to get our gains if we have an injury all right for you to shoulder-width apart let’s go weight back in the hips all the way down feel that stretch in those hamstrings and pull back from the elbows good squeeze the gluts up top anytime we’re doing any type of row I really want you to focus on pulling back from the elbows don’t think about pulling back from your hands right but instead from the elbows the full range of motion feel that stretch in the back on every rep halfway point how’s it doing great keep it up wrap by Rhett just getting you that much closer to your goal whatever it may be just want you to stay focused on that goal something made you come here today something inspired you to start this video focus on that throughout that one whatever you do not lose sight of it and squeeze those boots at the top all right back into that underhand chest press moving to the floor and anytime during today’s workout you need to adjust your weight in between sets we encourage you to do so right you’ll see us definitely shuffle with our weights here exactly huh don’t just use the same weight for convenience always finding a new winning the weight that’s appropriate for your fitness level and what challenges you but allows you to keep proper form all right here we are in three two one underhand chest press full range of motion and now if you’re doing this one from the bench or from a stability ball really the major advantage is it just allows you to get a little fuller range of motion or I have to stop because my arms are hitting the ground Clady can go about another one to two inches she just gets a little more range of motion but both still good moves two more squeeze that chest up at the top boom there it is that one more last one right here excellent excellent work okay that’s two down everybody oh man did we mention it’s hot in the gym today whoo um if it wasn’t obvious you can see what I have going on here this little situation doesn’t gross you guys out too much if it does I’m sorry just product of us working our butts off all right here we are our dl+ row getting into position use those legs to pick up your weights find a coach and lat pedal ease let’s get into it hips back back astray feel that stretch pull back from those elbows good if you’re looking for a little more of a challenge on this one this is one that if you have a barbell you can swap out and use a barbell on this move yeah that’s a good idea a little heavier weight totally up to you we encourage you to make this work out your own adjust it make it easier harder whatever it takes it suits you and your specific needs remember to keep that core nice and tight keep it engaged throughout right like doing an ab workout without ever getting down and ground per crunch the best that’s right keep it nice and tight guys more she’s working that grit to Philly forearms working on this one as well I’m fine there we are last one finish strong and pull back on those elbows squeeze those boots boom you got alright last set of this underhand chest press to the ground we go I think I’m going to increase my weight a little bit that’s it and if you’re not feeling challenged there’s only one reason because this doesn’t matter how strong you are this workout can challenge you you just have to use more weight okay always adjusting that weight alright we’re breathing down breathing in on the way down and exhaling on the way up so breathe in as you lower those dumbbells and exhale on the way up and that’s true for any exercise are always inhaling on the lowering or eccentric part of the movement and then exhaling on the part that’s hard halfway through or the concentric part of the movement excellent you’ve got a full range of motion control that descent as well don’t just allow those dumbbell to fly down almost there guys and you have one more after this all right last one finish strong and your rx1 job we got another killer superset coming your way and we grab two dumbbells for this first one we’re going to do either a dumbbell sidelines + upright row or a dumbbell lateral squat + upright row you decide which one is right for you I’m going to take a bigger step cloudy is going to take a shorter step and then as we come up we’re going to bring those elbows up into an upright row I’m feeling that nice stretch where Claudia is stepping out into more of a traditional squat by the way you’re looking at a good challenge yes ma’am we’re going to do six in each direction 12 in total here we are in three two one good keep good posture head and chest is up and as you stand up pull straight up on those elbows one wrap right into the next try to get good depth kick that weight back in your hips on this one last one goes feet flat all right switch opposite side that’s it and begin opposite side now go pulling up on those elbows as you perform that upright row like you’re zipping up a jacket big reach two more making sure to breathe in breathe out that’s one and zero all right some set these dumbbells down we’re going to alternate this one with a diamond push up Claudia is going to do this one from your knees I’m going to do it I’ll be up on my feet you decide which variation is right for you but either way we’re getting into a push-up position making a diamond shape with their hands this one’s really going to emphasize those triceps shoulders and chest you’re getting hit as well just as good as you are but you can do it that’s right there’s nobody versions in this workout going hard and harder alright eight reps here we are in three two one full range of motion all the way down all the way up going down into little elbows get to a 90 degree angle nice and controlled breathe in on the way down out on the way up no shame and drop into your knees on this one if you need to or maybe you can start on your feet and then transition your knees and all about making this workout your own last line right here and push through okay that’s one down of each going back to those lunges plus upright rows using a weight that’s appropriate for you a little harder move probably not quite have you weight on this one alright six in each direction you ready let’s do it big stattman and power as you pull up weight back in the histor attacks I keep that foot flat as you go down you don’t want to come onto your heels or under your toes excellent job guys come on keep it up last one right here on the side and up alright opposite side now right into it no rest began every repetition getting just that much closer to your goal rep by Rep and getting that much closer here it is keep fighting guys you’re a fighter now I would let’s see it right here last one and pull up those elbows going bucks nothing but compound moves today one compound moving the net let’s go into those push-ups we’re getting a lot of working in a short period of time today again using that diamond shape in your hands let’s get full range of motion on these push-ups in three two one begin breathe in on the way down breathe out on the way up and while it may be tempting to rush through these I do want you to take your time with them halfway through to that core tight back stay straight you want your boat way up in the air two more even a finger on your knees only to keep that back straight last one and zero whoo guys are doing great here we go we got one more of each grab those dumbbells moving into that lateral lunge or squat and three two one let’s do it we’re in it together guys right there with you fighting through it rep by Rep we can’t rest it so you can’t rest come on we’re all in it together let’s go have your tribe where yet last one on this side and zero opposite side now I can’t wait to hear all the comments about how much you all hate slash love coach Kozak oh yeah like this one well it’s a love-hate relationship we understand that as long as you guys keep showing up and we read every comment that’s all we care about thank you so much for showing up working with us today all right last one right here that’s it check those off the list let’s go on to those push-ups right here right here come on Hester tribe we’re yeah in the last edit E flat said of these push-ups getting stronger every rep you’ve already done sixteen one six more Hey I like doubt all right let’s hit it laughs eight of these and three eight more okay – sorry one sorry Claudia little Freudian slip there I wish it was sex control the way up and the way down last eight reps come on guys you got it fight through rep by Rep halfway you’re a fighter not a clear don’t pause that video don’t give up just keep pushing two more come on pushing yourself because nobody else can do it for you almost there last one and zero excellent don’t worry Claudia okay so workouts complete now we’re going to move into a nice light cooldown starting with a wall angel it’s an excellent move for shoulder mobility go ahead and make your way on over to a wall we’re going to bring your feet two to four inches out away from that wall go ahead and place your your hips lower back upper back arms and head all flat up against the wall which is very hard to do all at the same time now keeping those arms up against the wall let’s go ahead and extend straight up overhead and then pull those elbows back down now this entire time I want you to focus on trying your best to keep both your arms hands and back flat up against that wall which is definitely a challenge especially if you’ve been working hard and your body feeling a little bit beat up that’s okay just do your best pull down on those elbows again it’s a great one just to go ahead and improve that shoulder mobility this one will if you have any trouble spots this will definitely expose it quickly going up and down ten times and on that last one we’re just going to hold let’s go one last one and on this last one pull those elbows down and squeeze keeping your back flat up against the wall read almost 1/3 15 seconds let’s hit it four three two one and zero excellent relax all right nice okay we’re going to do a reach to our toes next go ahead and loosen up that posterior chain so we’re just literally going to bend over ticking slight bend your knees to start hips go back I want you to bend over and reach down now you might only be able to get to here and that’s okay I want you to go down as far as you can work on your way down and we’re going to stretch for fifteen seconds so just a very slight bend your knee so that you’re not hyper extending them but after that your legs are relatively straight breathe feeling that stretch of the whole posterior chain and longer you’re here you might be able to go down a little fork a little further and that’s great let’s go ahead and do this one four five four three two one and zero slowly coming up excellent okay we’re going to loosen up your chest and shoulders next with a chest opener I want you to interlock your fingers behind your back I want you to spread your chest open as you pull your chest back chest comes forward back those back hands are back and so here’s the easier modification if you will a little harder I’m going to bend over bring my hand up overhead and then that’s an additional stretch you decide which variation is right for you just go ahead pull those shoulders back stretch that chest forward and hold holding this one for an additional five seconds I can try to breathe throughout the stretch three two one and zero and well I like that one me too okay let’s finish up with some hips let’s go to the ground and do a butterfly loosen up those hips taking a beating during all of your workout now it’s time to repair them a little bit so let’s go and bring those feet as close to your body as you can we’re going to go through ten rotations need down knees up nice and slow and controlled if you’re like me you don’t have a lot of range of motion and that’s okay and if you need to you can also effect too much you can lean back that’ll take a little bit of the pressure off of your hips as well you know it’s cloudy and I both went to the little harder variation but you can definitely lean back if you need to I might do it today yeah well we’ve been working hard right that’s what happens good getting that full range of motion all the way up all the way down ten times let’s go two more and this last one we’re going to hold and press those knees to the ground so that’s last one go and press knees to the ground I’m going to go ahead and get a little extra resistance and use my elbows to really get a good stretch again optionally you can bring your head and your upper body down and that will increase the intensity of the stretch you decide what’s right for you today breathe and hold let’s go four three two one and zero nice work thank you so much for working out with us today if you like this workout you’ve been working out with those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page where you can learn more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today please go ahead and like this video and don’t forget to subscribe to our YouTube channel that way you are notified every time hasit drops a new workout make sure to check out has fit comm for hundreds of additional free workouts free meal plans and our free complete fitness programs also don’t forget to Like us on whatever your favorite social media network is whether it’s Facebook snapchat Twitter Instagram we’re there and we want to connect with you again thank you so much for working out with us today it’s been our pleasure I’m coach Cosette and I’m Claudia and we will see you at your next workout