Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Here’s a 30 minute full body workout routine that you can do right in your living room. The only equipment required is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level. This routine is designed to improve strength, build lean muscle, and shed fat at the same time. Pick up your weights and let’s get started!

Warm Up

Straight Leg Kick and Twist / Knee Twist
Overhead Wall Pullovers
Downward Dog – Frogger Steps – Low Squat



Full Body Workout Routine

A1: Goblet Side Lunge / Goblet Side Squat x 6 each leg

A2: Dumbbell Snatch from Hang / High Pull x 12

B1: Shoulder Press + Chest Squeeze x 12

B2: Good Morning + Row x 12
C1: 3-1 Tempo Push Up / from Knees x 12

C2: Dumbbell Lawnmower Lunge x 8 each leg
D1: Overhead Triceps Extension x 12

D2: Sumo Deadlift + Hammer Curl x 12


Cool Down
Seated Reach + Chest Opener
Lying Side Quad Stretch
Open Book to Half Angel

Transcript
[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a total body workout to build strength and muscle the only equipment required for today’s routine is a pair of dumbbells and the way that you choose will be completely dependent upon your fitness level you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s lift some weights [Music] [Music] let’s begin with our warmup we’re getting started with either a straight leg kick and twist or a knee twist you can decide which variation is more appropriate for you today both sides are going to test your balance a little bit at the same time help you to loosen up that thoracic spine hamstrings lower back a little bit of chest and shoulders getting you prepared for what’s to come that’s it this is a great move just to warm up multiple body parts at the same time that’s why it’s one of our favorites and if you want to do the straight leg variation but you can’t quite get your legs up as high as I am that’s okay as well feel free to kind of do a little bit of do a hybrid move right yeah variation between the two okay you make this workout work for you and that’s gonna apply throughout today’s routine making sure to breathe here continuing this one for just last 10 seconds moving at a warmup pace for five four three two one zero alright let’s warm up our shoulders next we’re gonna move on over to a wall we’re gonna do an overhead wall stretch so let’s go and put that upper back tight up against that wall from your lower back upper back traps even your head tuck it all up against the wall palms facing inward raise those arms up overhead and then lower them back down try your best to here keep your whole back flush up against that wall as you perform this one you don’t feel different muscles and your back stretching that you didn’t even know you had all the way overhead the best you can and you may be better at this one than us the or you may not quite be able to get your arms her hands all the way back to that wall again we just encourage you to make it your own and we are exhaling as we move our arms up over a head inhale on the way down as you go through this move they’re probably noticed that you’re fifth and six rapper getting a little bit looser than your first and everyone’s gonna get just a little bit better here it’s a great move to loosen up that upper body specifically those shoulders traps upper back and just breathing the whole time keeping that back flat up against the wall the best you can keeping it going for five four three two one zero I shake those shoulders loose we got one last warm-up move this one’s a bit of a combo we’re gonna start on the floor in a downward dog so wouldn’t come down onto your hands and then we’re gonna drive those hips back feel that stretch in your hamstrings glutes lower back almost like somebody’s pulling those hips back behind you now let’s step up with our right foot by our right hand and then left foot by your left hand into a Frogger step come up and do a low squat feel that stretch in your legs and then back down step back repeat back into that downward dog for that stretch hips back and I’ll step up opposite leg first Frogger step Frogger step low squat and back just repeating this cycle again just another great one to hit multiple muscle groups at the same time trying to use proper form in that bottom squat position and every time going back into that downward dog driving those hips backwards try to step up with an opposite leg each time the purpose of this warm-up is to increase your overall body temperature get your heart rate a little bit up and at the same time gain some added mobility excellent again just moving at a warmup pace here last one making sure to breathe four five four three two one zero and that’s it warm-up complete killer move there good multiple muscle groups at the same time well we like that one okay we’re gonna jump right into a superset that means we’re gonna go back and forth between two different exercises and we’re gonna do sets of each of those exercises we are going to need one dumbbell for that first one we’re gonna do either a goblet side lunge or a goblet side squat which I will demonstrate so let’s hold that one down but we’re gonna hold it from up top and get that dumbbell placed vertically into a goblet position we’re gonna step laterally to our side I’m taking a big step and I’m going about shoulder width and then we’re coming back up you decide how long the step is appropriate for you you want to turn it into the lunge or you want to do the squat variation correct we’re doing six on each leg doing it together here sorry all on one side moving to the right first three two one let’s do it put that weight back in your hips no matter which variation you choose making sure to sit back you don’t want that way over your toe but instead you’re really breaking at those hips making those glutes hamstrings do the majority of the work that’s right like you’re trying to sit back into an invisible chair if you’re doing my variation that’s it sitting back like I said only six on each side last one right here on this side and there’s six switch it up opposite side now right into it and begin nice full range of motion trying to get good depth on that either that squat or that side lunge whichever variation you choose breathing in on the way down exhaling on the way up this is number five excellent here we go last one and six good okay excellent for the second move in the superset we are gonna need your second dumbbell so it’s two dumbbells for this one make sure to use those legs when you’re picking up your weights I’m gonna do a snatch from the Hang I’m gonna be doing a high pull again you choose which is right for you feet are shoulder width apart slight bend in those knees drive those hips back keeping your back straight drop the demos till about knee height and then drive explosively up on the elbows while you bring your hips forward I’m flipping those dumbbells overhead and as you notice I am stopping right at the point where I’m going to flip but I’m not so you decide which one again is right for you here we are twelve reps three two one get it so major difference between the two moves as I’m continuing that momentum and allowing the dumbbells to flip over where Claudia is just driving those hips forward and then bringing elbows up so you’re gonna inhale on the way down put in exhale as you snap those hips and bring those dumbbells up make sure to keep that back straight head in line with your spine as you load those hips halfway and bend over and make sure you’re not turning that hang into a squat but instead hinging at the hips make those hamstrings and glutes like you’re trying to touch your bum to the wall behind your asses stretching back and then big power straight up excellent alright guys we have two more keep it work and here we are last one big power let’s go tribe excellent okay that’s one of each so going back to either that side goblet lunge or the side goblet squat no down time right into it grab that one dumbbell and we’re doing six on each side and begin and if any of these you start with my variation you need to switch it up or vice versa you start with the easier one and you need to go to a harder one feel free to do so or if you need to switch up your weights that’s very true you’ll notice we’re gonna switch up our weights throughout today’s routine one more on this side there one switch and excellent okay switch it up opposite side now here we go and began this one’s working your hamstrings your quadriceps your gluts a little bit of lower back and shoulders as well all working together to me might want to happen nice consistent breathing here last one right here good all right let’s let those legs rest grab your second dumbbell moving back in to give you a snatch well we’re the high pull big power here driving up on those elbows for 12 reps and three – one began big power straight up this one’s working your upper back your traps lower back hamstrings glutes all working together make sure to keep that head in line with your spine as you’re bending over that means you don’t want to have your head looking up as you’re doing it but instead allow your gaze to go three more reps almost there big power big power last one right here and zero excellent all right this second super sets coming at you we’re getting started with a shoulder press plus chest squeeze so we’re doing an overhead press for 12 repetitions on the first one let’s go and start those feet shoulder-width apart bring those dumbbells up by your ears elbows serve a 90 degree angle we’re gonna press straight up overhead full extension and come back down and then bring those elbows together chest squeeze return repeating that move for 12 repetitions so it’s a two in one that’s right so make sure you choose your weight accordingly for this one alright let’s burn out those shoulders on this one and three two one begin keep a good base slight bend in those knees squeeze that chest together as you bring those dumbbells together excellent a good solid core on this one don’t lean back at all breathing throughout whatever you do do not hold your breath it’s a long time under tension for this one because it’s 12 repetitions but it’s really two moves in one that’s right and nice actually a halfway point right there that’s six thanks fine keep grinding it out here this one’s gonna work your shoulders your chest your triceps even a little bit of core thrown in there just to stabilize your body in on this one good keep it up fighting through that burn here’s number 10 good good good almost there tried fighting through that burn fighting through it together last one finish strong right here who accidently all right set those dumbbells down over you can keep that way if you’d like to moving onto a good morning plus row another combo move here I’m gonna actually go up and wait a little bit on this one as a mine you can choose again what’s appropriate for you feet are shoulder width apart let’s bring those elbows up do a 90 degree angle elbows tucked in to your side slight bend in those knees drive those hips back keeping your back straight hinging at your hips there is the good morning extend your arms and then pull back from the elbows there’s your row now stand back up second half of that good morning two-for-one again moving 12 repetitions three two one begin hips back dumbbells down pull the dumbbells up from the elbow stand up big and tall there’s one repetition again one right into the next on this one so again with these good mornings we’re not turning this into a squat or hinging back like we’re trying to touch our rear end to the wall that’s behind us keep that back nice and straight on this one no rounding shoulders stay retracted really drive those hips back making the glutes and hamstrings do the work on this one good head stays in the line with your spine that means we’re not looking up on this one but instead we’re allowing our gaze to travel down as we hinge at those hips that’s your halfway point this movie’s gonna work your hamstrings your glutes your lower back your biceps your forearms and your upper back all at the same time again this is a total body workout and we’re getting as much work in as we can in this short period of time almost there keep it going guys this is number 10 you have two more one rep right into the next there we go last one let’s finish strong weight back in those hips pull from the elbows finish strong yeah excellent job that’s an awesome move love it alright so one more time around this superset that means we’re moving back into that shoulder press yeah plus chest squeeze choosing weights appropriate for you so if you want to up the way lower the weight feel free to do so your shoulder ones get you quick they do against the two doing one move here okay twelve reps and three to one let’s begin pressing straight overhead and then bringing those dumbbells and elbows together squeeze that chest excellent work controlling the move throughout yes it’d be way easier to rush through it but instead we’re gonna control it make those muscles work not relying on momentum to take over but really making those muscles do the work and we’re gonna get the results excellent that’s half way keep breathing keep fighting here only two sets of these so get through this set and you won’t see this move again today good good good every repetition is giving you just that much closer to your goals stay focused on it to you more tribe what is it that brought you here today what made you hit that play button last one last one right here finish strong squeeze ah excellent nice alright set those down back into that good morning plus row let our shoulders rest and now we’re gonna work our back and back side of our our legs at the same time here okay last well either shoulder width apart elbows up to a 90 and let’s hit it wait back in the hips feel that stretch yeah every time and if every time you’re doing that row make sure you’re pulling back from those elbows like you got a string attached to those elbows not pulling back from your hands but instead home back from those elbows excellent I love this move because it’s such a puss to hear your chain move you know there’s a phrase I always liked which is the show muscles are in the front but they go muscles they’re in the back and that means we’re all your power speed athleticism comes from those back side muscles hamstrings glutes and your back this is a great one for all of them almost there keep grinding it out tried that’s number eight keep breathing to exhale when you bring those dumbbells up that’s it don’t hold your breath you will regret it you got it you got it that’s ten you got two more every repetition is just getting you that much stronger give you that much closer to your goal last good morning right here excellent make it count and zero nice work all right let’s pump it up for this next one we’re getting started on the floor for our next superset in a push-up but a little bit different push-up we’re gonna do eight three one tempo push-up so we’re gonna do three seconds on the way down and one second on the way up and I’m gonna be showing you this variation from my knees and I’m here on my feet so one two three one I’m the way up twelve repetitions in total again let’s get it going together try three two one begin control that- descent and one one-thousand on the way up one two three one there it is exhale on the way up really emphasizing this eccentric negative portion of the move and probably fairly little-known fact your negative strength is actually stronger than your concentric or pushing strength which is why these push-ups are so great because they also test that negative lowering strength at the same time halfway point again breathing throughout breathe in on the way down and out on that one second on the way up good good good working your chest triceps shoulders all together we’re gonna get a little bit of abs in there at the same time get that back straight and yeah keep cranking here we go last one and one nice job okay we already need both dumbbells for the next one we’re gonna be standing up doing a dumbbell lawnmower lunge or both of you doing the same variation so to adjust the difficulty adjust your weight so let’s go ahead and start by stepping and lunging with our left leg we’re gonna reach with our opposite side right hand to our foot now as we stand up we’re gonna pull back from the elbow down opposite side now so with their right leg reach with our left hand pull back from that elbow like we’re starting a lawn mower okay we’re gonna do eight repetitions on each leg so 16 in total doing it together and three two one let’s go get it nice reach pull back from that elbow dumbbell down right back into that next one pulling back from the elbow as we’re standing up so use that momentum use that power from your legs to help pull that dumbbell up as we return exhale as you’re pushing your way up making sure to breathe that’s it don’t hold your breath on any of these today good keeping your back straight you’re gonna get a slight lean as you reach and that’s healthy but keep the back straight as you do so don’t allow those shoulders to round good another combo move here this one’s working your quadriceps hamstrings glutes and as well as your upper and lower back all working together to make this one happen two more almost there come on let’s go fight with us let’s go try it let’s go let’s go what you got nice alright set those dumbbells down and we’re headed back to the floor for another round of those push-ups Claudia’s favorite move this is a killer set but I like this alright let those legs and back rest back into push-ups I want to be up on my feet for this one and I am down on my knees you choose what’s right for you but let’s get it going three seconds on the way down one two three once I kind of lay up boom that’s it control that negative portion excellent work and control your breath your breath can really hurt you when you’re going to push up movement that’s it if you hold your breath during this whole set you are gonna be wasted when you try to get back up so inhale and push or exhale on your way up that’s it stay and focused on that’s your halfway point right there keep that core tight one right into the next you gotta try focus on what brought you here what motivates you trying to get stronger build some muscle lose some fat just get better at life whatever it is stand focused on it whatever you do two more come on grind through it everybody grind through it last one and boom zero excellent okay we are gonna be both those dumbbells one more set of that dumbbell lawnmower lunge choosing your weight accordingly eight on each leg come on let’s burn them out and three two one let’s do it big step pull back from that elbow baby power every time that’s it your powerhouse power factory let’s see it inhale exhale I want you to exceed your own expectations today not competing with us competing with that you from yesterday that couldn’t get it done but today you got it come back repeat this workout get a little bit stronger every single time putting in that work day after day to accomplish your goals stay and focused on it three more visualize it right here come on homo stare almost there last one right here big power Oh excellent job let’s start this next superset by attacking our triceps we’re gonna need both dumbbells for this one we’re doing the overhead tricep extension and if you have a couple different variations of dumbbells you may want to start with a lighter one for this depending on your triceps right good rule of thumb is always start light with your weight and work your way up if you need to it’s a great advice let’s pop those dumbbells straight up to start palms facing inward now only bending at those elbows and then extend all the way up all the way down to those elbows get to about a 90 degree angle and extend them up top 12 repetitions in total let’s get after it pop them straight up and begin breathing in on the way down and out on the way up keeping those elbows pointed towards the sky the entire time that’s it don’t allow them to drift too far forward and full range of motion all the way up and all the way down this one doesn’t look like much but now catch up to you yeah and when you can specially when you combine it with everything else we’ve done today one right into the next here number eight almost there 12 in total grinding through it right here breathe in on the way down out on the way up here we go last one and 12 excellent okay I’m gonna go up and wait a little bit for the next one you can choose what’s right for you we’re doing a sumo deadlift plus hammer curl so another two-in-one move here we’re gonna get set up in a sumo stance which is our feet a little wider than shoulder-width toes are pointed out let’s bring those hands in front of us palms facing inward break at the hips first head chest up back is straight come down to the sides are parallel when you get down here at the bottom curl all the way up all the way down stand up that’s one that’s one let’s do 12 of them three two one and begin weight back in those hips curl palms facing inward all the way up all the way down and stand up one of the brutal parts about this one is you get that isometric sumo deadlift at the bottom every time just having to hold that position that is by design just in case you were wondering so inhale on the way down exhale is your hammer curl inhale and then exhale as you come back up I take it that breathing right keep those knees out don’t allow them to fold inward on this one we’re really putting that weight back in your hips back stays straight six and head stays in line with your spine good this one’s gonna work your hamstrings your glutes lower back forearms and biceps all working together on this one giving your grip strengths getting some good work on this one as well good good good keep breathing keep movers anymore last to make a count has four try come on we’re yeah we’re yeah last one inhale exhale exhale as you come back up nice work on to the next one dumbbells are down moving into that overhead tricep extension last set what does sweat off my hands here okay I think this one’s working today alright last set at 12 get those dumbbells straight up overhead and boom let’s begin only been at those elbows last 12 of these come on try make it count right here never said it’d be easy but it will be worth it one into the next here six halfway already good good good make sure those triceps are doing the work don’t allow any other muscle to take over here’s ten eleven and twelve whoo way to grind through it no more of those check them off the list again I’m switching my weight up for this last set sumo deadlift plus hammer curl using my legs to pick up those dumbbells feet are a little wider than shoulder width apart toes pointed out last set of 12 right there with the heads for tribe let’s do it together and begin down curl up there it is one right into the next you’re like a machine you could do this all day long nothing can stop you can’t stop won’t stop come on you got to believe it your legs are telling you they don’t have any left your arms are telling you they don’t have any left they’re lying to you it’s all in your head here’s number seven it’s all mental at this point you guys keep pushing come on don’t hit that pause button one and into the next so close come on let’s go let’s go deep breathe and don’t hold your breath how many we got Claudia we got two more last two come on here it is here it is last one you got it tries and they’re nice yeah and that is it you made it whoo we can turn over whoo sit down there beat out in front of us we’re gonna move into a cool-down next just gonna allow our heart rates excuse me our heart rates to come down slowly a little extra mobility work in at the same time started with a seated reach here nice big deep breaths which I reach for those toes the best that you can that’s all that allow your head to come down and your back to round if you can reach your toes great if not just try to reach them keep those knees down don’t allow them to come up nice big reach just a static hold here take a nice big deep breaths to focus on bringing that heart right back down excellent trying to get to about 85 90 percent of what you’re capable of doing a good stretch but we don’t want to feel any pain 4 5 4 3 2 1 and 0 come on up nice and slow that’s good ok we’re gonna turn to our sides next we’re going to a lying side quadricep stretch on your side one arm is out start with that opposite leg on top and now let’s pull that foot back reach for that foot and pull that heel back to your glutes stretching that quadricep try not to bring your knee up and out but instead keep it down keep it in line with the rest of your body yeah that’ll just allow us to make sure we’re stretching the right muscles hey I prefer these quad stretches to the standing ones cos need to rest alright cuz you get to lie down it’s a nice little added bonus you don’t have to try to stand in value right yeah trying to mix it up more often right okay we’re gonna move into and another move next but we’re gonna keep a similar position so it’s a lot of that like oh that full allow that leg to travel down and rest down in front of you now we’re gonna do an open-book plus half angel so start with both hands together and now we’re gonna open the book as you twist wouldn’t keep your eyes gaze on that hand now bend at the elbow reach straight up that’s your half angel pull that elbow back down and then close the book we’re gonna repeat that sequence open the book bend at the elbow reach straight up pull down from the elbow stand the arm and close the book this feels so good another good move here to just fit so many different muscle groups at the same time this one’s working to loosen up your back thoracic spine shoulders just rotator cuffs all working and getting loosened up together on this one good again focusing on that breathing allowing that heart rate to come down reach up and pull down from that elbow good and break okay let’s flip over we’re gonna repeat the same sequence on the opposite side starting with that side lying quad stretch so decline down again on our side here reaching back grabbing that foot pulling that heel back to our glutes the best that we can cool making sure our knees it flared out but it’s nice and flush with our other leg and in line with our body and my left quad is feeling tight right now the right one wasn’t so bad but again so it’s totally countered you feel one side a little tighter than the other nothing to be alarmed about don’t be alarmed no I get a lot of good work in today so probably a lot of tight muscles right now all right now let’s again move into that next move so allow that need to drop in front of you we’re starting with that closed book so we’re opening the book twisting looking at that hand all the way and then bend at the elbow reach straight up pull that elbow down and that half angel and then close the book just going through this sequence and you might be able to twist more than we are less than we are whatever it is as is the theme of today’s routines we just encourage it you make this routine work for you this is not a one-size-fits-all solution definitely not I always encourage you to customize it for your specific needs just a few more here nice and controlled going through every part of this one and if you hear or feel and he’s snapping crackling or popping and your shoulders during this moment that also is very normal as long as you’re not experiencing any sharp pains yeah nothing to be alarmed about four five four three two one and that’s it my friends last one in the book we did it we did it we made it we made it boom hand high-five to you out there yes nice work everybody thank you so much for joining us today if you enjoyed this workout we’d ask that you please help support our mission of keeping these great workouts free you can do so by downloading our free app that’s available for both iOS and Android you can also stop by our store pick up a snazzy shirt a snazzy hat fish shirt or our ebook eating for life also do not forget to give this video a big thumbs up and also hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout