Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Get more work done in less time with compound, functional exercises. Use this total body workout with dumbbells to improve strength, build lean muscle, and burn fat all with just one routine. You may always want to have a chair, box, or bench available, but it isn’t required.

Warm Up
One Leg Hamstring Circles
T’s, I’s, Y’s
Multiplanar Lunge
Butt Kick Pulldowns

30 Minute Total Body Workout with Dumbbells

A1: Front Reverse Lunge / Split Squat 2 x 8 each leg
A2: Straight Arm Pullbacks 2 x 12
B1: Stiff Leg Deadlift + Shrug + Calf Raise / RDL 2 x 12
B2: Standing Low DB Fly 2 x 12
C1: Bear Plank Hammer Curl / from Knees 2 x 12 each
C2: Slow Tempo Squats 2 x 12
D1: Elevated High Plank Row 2 x 12 each arm
D2: Elevated / Close Grip Pushup / Inverted 2 x 12

Cool Down
Upright External Rotation
Sprinter Quad Stretch
Cat / Cow
Downward Dog / Upward Dog / Child’s Pose

what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a total body strength and muscle building workout this routine requires a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you’ll also want to keep a bench box or chair handy for a couple of the exercises 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 pump it up [Music] [Music] let’s get started with our warm up first move of the day is going to be a one leg hamstring circle so let’s go and put one leg out on that heel with that leg straight we’re gonna sweep our arms up and over and now let’s bend over using those hips as a hinge does that stretch in your hamstring and calf all the way up and when you reach the top switch legs same move just alternating again feeling that stretch and your hamstrings as well as your calves also getting those shoulders stretched out as well come on big arm circles up overhead very efficient warm-up move here a little dynamic stretch for your hamstrings calves glutes lower back as well as your shoulders trying your best to keep your back straight as you bend over don’t want your back rounded on this one just because a straight back will help us really hit those hamstrings making sure to breathe throughout and again this is just the warmup so no need to go at a crazy pace here plenty of time for the work coming up let’s do this one four five four three two one and zero all right next we’re gonna loosen up that your chest shoulders and back so to start with your feet shoulder width apart bend over on a 45 degree angle I knew some been over T so with those thumbs up and bring our arms up and straight to the side fill that chest and shoulders open up nice full range of motion back stays straight all the way up all the way down again opening up your chest and shoulders on this one alright now let’s transition into a bent over I thumbs stay up but now we’re gonna arm straight up overhead biceps and up by our ears getting this full range of motion as you can and as you go through this one you’ll probably be able to get a little more on each repetition a little better on the last one than on the first one okay and lastly we’re going to transition into a why so now not straight out to the side not straight up overhead but right in between bring those arms out to the side and uh why formation again thumb stay up just loosening up different parts of the shoulders chest bicep tendons upper back that’s lats again all gaining some mobility on this one let’s continue this one four five four three two one zero good all right we’re gonna move to the floor for the next one into a high plank position or like a push-up position also known as we’re gonna take your right foot and let’s step up by your right hand and do a multi-planar lunge so let’s take that right hand we’re gonna reach through to your left side rotating at your core and then reach up go ahead and repeat it’s a very efficient warm-up move one of my favorites mine too I’m gonna loosen up everything from your quads your hamstrings glutes join hips thoracic spine shoulders so many different body parts working on this one and make it happen again nice and controlled reaching through get that thoracic spine stretching get nice and limber for this workout coming up we’re gonna do opposite side and three two one go ahead and set that right hand down right foot back left foot up by your left hand and repeat on the opposite side now same move just going through that same sequence again nice and controlled trying your best to get full range of motion and as you come up with that hand and to go ahead and look up up top at it trying to keep your back straight and a nice line I want your butt way up on this one all the way through let’s continue this one four five four three two one zero left hand down and you can come on back up alright last warm-up move a little combo move here we’re gonna do a butt kick side to side with a pull down so at the same time we’re reaching overhead pulling down with their elbows and then we’re going side to side bringing those heels to our glutes again another combo move here you can see I’m putting a lot together at the same time just for time efficiency squeezing that back back there that’s it warming up your back it’s gonna get a lot of work in at the same time loosening up those quads hamstrings and glutes you allow yourself to get your heart rate up a little bit on this one yeah not going a crazy pace but at the same time moving fast enough to feel it pulling back on down on those elbows on every rep and then extending those arms straight overhead am I supposed to feel like I’m having a shoulder workout or oh it’s coming and five four three two one zero shake them loose all warmed up ready to go alright so today’s routine is going to combine different complementary exercises into super sets for our first superset we’re going to need two different dumbbells we’re gonna do either a front reverse lunge or a front split squat so I want our feet shoulder-width apart I’m going to curl these dumbbells up into rack position and notice I’m in the split squat stance here I’m gonna step back with one leg and then I’m going to drop both knees to a 90 degree angle and step back up and I’m just gonna drop my right knee and come right back up we’re gonna do eight repetitions on each leg Ready Set and begin so throughout today’s routine it’s going to be up to you to decide which variation is right for you it’s a little more of a challenge to bring that opposite leg up every single time compared to just staying in the split squat stance you decide which variation is gonna work for you today this is number seven you have one more last one on this side eight alright switching sides continuing no downtime in between no nice and controlled on the way down and on the way up not not a race want to make sure those muscles are engaging making sure to breathe three more breathe it in on the way down exhaling on the way up last one good alright so anytime you need to switch your weight feel free to do so we’re gonna alternate that first move with a straight arm pullback so with our feet shoulder-width apart then over on a 45 degree angle we’re gonna keep those arms straight as we pull those dumbbells back squeeze our back and return two arms perpendicular to the ground we’re doing 12 repetitions let’s get it going three two one begin nice and controlled especially on the way back don’t just allow those dumb boats to flip back but instead control that descent we’re squeezing our lats as well as our triceps up at the top keep your head in a nice neutral position we’re doing 12 repetitions in total making sure to breathe or exhaling as we press the dumbbells back and then breathing in as the Dumbo’s come back down to our side three more repetitions guys almost there squeeze that back every time last one right here and zero okay we all move one more of each we’re going back today either front reversal launch or front split squat dumbbells are coming up into a rack position changing your weight if you need to and let’s go eight reps on each side and begin nice and controlled on that lowering or descent breathing in on the way down exhaling as you stand back up ideally we’re getting down until both knees hit a 90-degree angle but we’re not bouncing that back knee off the ground this is number seven you have one more to go last one on this side alright switch it up and begin right into it keep good posture shoulders stay back you really focus on that breathing you got it one rep right into the next almost there almost done with this one two more reps here’s number seven last one and zero accident goodness gracious again switching your weight up if you need to do so right back into those straight arm pull backs twelve repetitions feet shoulder-width apart then over a 45 degree angle and let’s begin one two focus on squeezing those lats up at the top keeping those arms straight and then returning those dumbbells under control back to that perpendicular position where exhaling as we push those dumbbells back behind us keep it up almost there two more last two here we go here it is finished strong zero nice all right I’m gonna raise my weight a little bit for this next superset so am i but if you only have you know your one pair of dumbbells that’s okay no big deal just use what you had make sure you’re picking up those dumbbells with your legs especially the heavier they get the more important it is that’s right protect your back we’re gonna start with a posterior chain move feet are shoulder width apart slight bend in those knees bending over at the hips using those hips as a hinge I’m gonna reach those dumbbells all the way down to my toes and I’m actually gonna come just below my knees we’re gonna stand up straight squeezing those glutes at the top now at the same time we’re gonna perform a shrug plus a cat phrase that’s one repetition we’re gonna repeat that twelve times let’s do it all right and begin so a slight bend in those knees as you drive those hips back keeping your back straight squeeze the gluts up at the top and then drive off the balls of your feet and performing a shrug bringing those shoulders to your ears at the same time making sure to breathe throughout don’t hold your breath depending on your flexibility and your strength level really will depend which move you choose whether you want to do the RDL where you just come half way down or if you want to do the full stiff leg deadlift and reach all the way down to your toes this is your halfway point right here either way this move is really working your hamstrings your glutes and then at the top working those traps as well as your calves as we drive up into that cat for a great compound move make sure to keep that back straight and your head should stay in line with your spine as you’re bending over you don’t want your head up as you do it but instead keeping that head in line straight in line with your spine it’s you more almost there feel that nice stretch in your backside protecting that back keeping it straight last one right here and up good who you went heavier for that one you’re definitely gonna want to lighten the load for the next one next move is gonna be excuse me right behind you say thank you next move is gonna be a standing low fly so this one’s for our chest we’re gonna be in a staggered stance arms are out to your side palms are up the slight bend in those elbows let’s raise those dumbbells up using our chest and then control that low face making sure to breed on every repetition we’re inhaling breathing in as the dumbbells come down and then we’re exhaling as we raise the dumbbells back up who can really fill this into my chest feeling this when your chest shoulders and maybe even a little bit of biceps but we’re trying to take those biceps out of the move halfway you really want that chest to do the majority of the lifting no pun intended on this workout breathe nice and controlled some would be much easier to just fly through this one but try your best to keep them under control you have two more that was number 10 right there finishing strong right here 11 good posture and 12 who burn so good you really don’t need a lot of weight for that one at least at least I don’t think yes sir no you don’t at all okay so one more of each of these and this superset Vienna using my legs to pick up my dumbbells you two feet are shoulder-width apart right back into that stiff leg deadlift or RDL combo slight bend the knees and begin on this one really should feel like you’re trying to touch that but to wall behind you as you’re bending over feeling that stretch in the back side so you don’t want to turn this one into a squat but instead making that lower back hamstrings and gluts do the work and it’s okay if you feel a burn and your lower back on this one people will always associate any pain in the lower back as a bad pain but the same way that your abs burn when you’re doing an ab workout but when you’re doing a lower back exercise your lower back can burn just the same so as long as you’re keeping your back straight using proper form and using a weight that’s appropriate for your fitness level don’t be alarmed when your lower back starts to feel some burn it’s a good thing we have some good rehab lower back stretches an exercise to see you hit for you to hit up a loosen it up if it gets tight yep grab a lower back stretching routine making sure to breathe in on the way down exhale on the way up one right into the next under control ream or the killer move because every rep is like three reps also when you’re going at a slower pace tempo yeah exactly and last one here we go here’s number twelve feeling that stretch last one and twelve good nice job all right setting them down moving back into that standing low dumbbell fly shake those arms loose and let’s hit these last twelve whoo all right good posture arms out to the side and let’s begin nice and control on the way up and controlling the way down you know these strength training and muscle building routines really important to focus on tempo and that time under tension for your muscles I wanna just race through it using momentum sometimes we could use more weight if we did so it’s not always just about load so also about making sure with those muscles to fire appropriately good keep that breathing going don’t hold your breath not many will have done this one you have three more it’s a tough one for us – almost there let’s go last two and twelve coming up right here any strong Oh excellent all right let’s keep this party going we only need one dumbbell for the next one we’re actually gonna move to the floor we’re gonna get into a plank position and do a hammer curl I’m gonna be in a plank position from my knees and I’m gonna be in a bear plank position so I’m gonna come up off my knees and have both knees at a 90 degree angle again you decide which one is appropriate for you now with that palm fixing inward we’re gonna curl the dumbbell bringing it to your shoulder and return back down trying your best keep your back straight alternating sides we twelve repetitions on each arm let’s do it let’s go three two one and begin again this is all about control not about letting that dumbbell flop down and swinging it up this one’s gonna work your biceps your forearms your legs your abs your shoulders just to maintain the position again another efficient move in today’s total body workout that’s number nine three more all the way up all the way down control it and last one right here alright I’m staying up not coming down and we’re switching sides right let’s go right into it next side working that left side now trying your best to keep your shoulders Square to the ground back stays straight engaging that core making sure to breathe whatever you do do not hold your breath one right into the nest right here for nine last three and last one excellent whoo good one that’s those arms take a little bit of a breather we’re moving to a lower body move next and I’m gonna go a little bit heavier on that am i yeah yeah you one of these or no no no I’m gonna stick with my weights over here we’re gonna do a slow tempo squat next so we’re doing a squat with a slow pace so we’re gonna have our feet shoulder-width apart a little point out on those toes head up chest up first thing to break is gonna be your hips we’re gonna take three seconds on the way down one two three three seconds on the way up one two three yes it’s just as brutal as it sounds um my legs already burning and that was one let’s do it together and begin keeping those knees out don’t allow them to collapse in nice and control pace yeah it would be much easier to just fly through these but again really concentrating on getting those legs to activate get those muscles and your hamstrings quadriceps and glutes to fire the slow tempo squats are great for time under tension a lot of times you don’t even need to use a lot of weight on these no from to kick in if you need to just drop your weights altogether feel free to do so nice and under control I know they’re tough but you got to be tougher learning to love that burn that is number six so halfway halfway keep it moving no break in between 1 2 3 down 1 2 3 up you got it go to that happy place it’s all mental form or not even physical anymore good keep it up remember what brought you here today to begin with what are your goals what are you working towards it stay focused on it two more that’s it go that’s the trigger that’s gonna help you fight through come on let’s go last one right here finishing strong feeling the burn with you that’s it and 12 whoo okay you can set those down going back to that plank hammer curl me just one dumbbell choosing the weight that’s appropriate for you I’m debating if I should go up all right damn find that right weight for you make it this workout your own all right up into your plank position either from your knees or bear plank trying to get that rest wrists right underneath the shoulders there and begin control the way up and control the way down good form making sure to breathe excellent and if you started with the bear plank and you need to switch to your knees that’s fine feel free to do so that’s number eight again we encourage you to make this workout work for you 10 eleven last one right here guys finishing strong let’s do it boom all right opposite side now and begin I’m feeling this combo in my legs as well it’s especially hard when you’re trying to keep those shoulders in line with one another yeah it definitely adds a major challenge the extra stability work control everybody control halfway point you got it has four try keep pushing keep fighting in it together three more come on come on come on you got it you got it last one right here ah all right those are done we can officially cross those after this goodness thank you moving back to those slow tempo squats probably the toughest one of the day if you ask me make sure to use your legs to pick up those dumbbells hmm now let’s get through these together feet shoulder-width apart weight back in the hips and let’s do it nice and slow well help and the way down these are too easy for you that means you got to increase the weight they’re too hard decrease the way it’s that simple adjust it as needed good fight him through that burn everybody inhale on the way down exhale on the way up that’s it keep in good posture driving off your heels don’t allow yourself to come up onto your toes said that weights back in your hips back in your heels this is number seven come on let’s go that’s five right here making them count focus on that goal yours something brought you here today so you locust on it don’t let it go whether you’re trying to lose weight gain muscle get stronger just get better at life whatever it is stay focus on it and don’t let it go last one right here you can do it pushing through it come on and zero nice you’re gonna need your chair bench or box for this next grouping we have our bench ready to go and we need one dumbbell excellent we’re gonna do an elevated high plank row so from the bench or your box or chair we’re gonna get into a high plank position one hand on the bench one hand on your dumbbell and then step back into your back is nice and straight now let’s grab that one dumbbell and we’re gonna pull back from the elbow squeezing up at the top performing 12 repetition alright let’s do it together here 12 on each arm ready I’m ready let’s do it let’s do it hand begin so for this one the higher your bench or chair is the easier it’ll be the lower it is the harder it’ll be focus on keeping that back straight abs stay engaged and you’re pulling back from that elbow on every repetition again nice and harder under control keeping a slight bend in that arm of that stabilizing arm and hand that’s number 11 last one right here and well switch and dumbbell switching hands and right into it 12 more begin this one’s working your lats your biceps your abs all working together to make this one work even your glutes I feel like I’m in glutes 2 for stabilization yeah her glutes as well squeeze those glutes but for a little extra glute work halfway give this shoulder square head in line with your spine and pulling back on that elbow like you have a string attached to it somebody’s pulling back on that string here’s number 11 12 excellent okay you can set your dumbbell down for the and off to the side for the next one we don’t need it we’re gonna give you a few different variations this maximum to choose from we’re gonna do a close grip pushup so I’m gonna show you a first starting one on the floor with my hands in line with my shoulders and I’m gonna be doing it from the bench here in an inverted position you decide what’s right for you we’re gonna lower body until her upper arms become parallel to our body and then press back up we’re doing 12 reps and neither one of these are hard enough for you you can also use that bench and perform try not to kick you there try perform an elevated variation you decide which one is right for you 12 reps let’s get it moving lower ourselves under control pressing under control breathe exhale when you push up that’s it driving off those palms this one’s working your chest triceps shoulders and even your abs all working together of course depending on how high your bench is is what’s going to create the difficulty here yep higher the bench the higher the bench the easier it’ll be and if you need to you also go over to the wall and do this from the wall as a wall push-up or a counter top again make this work for you 12 in total 2 more right here last 2 and 0 good ok those may be wall push-ups next time around so again make it work for you everybody we’re all different okay we need that one dumbbell again for that high plank row making sure to breathe getting into position here right into it and stepping back begin pull back from that elbow on every rep it’s a brutal combo between these two because they’re both forcing you to be in this high plank position with your abs and shoulders working the whole time halfway so you are not imagining things this is tough again when it gets tough you need to be tougher focus on what brought you here today pushing yourself because nobody else can do it for you that was 12 excellent hi ok hang on let’s go last 12 right here mine fighting together let’s go tribe let her into in it together remember thousands maybe even millions of us doing the same move feeling the same burn that you’re feeling fucking together none of us are special halfway we all have to work to get what we want and that’s what you’re doing right here come on finishing strong everybody two more last two of these let’s go and zero set that Dumbo down to the side you know what time it is it’s close grip pushup time and I’m gonna show you how to do it from the wall fine by me just get it done don’t stop don’t hit that pause boy all right again having your hands in line with your chest hands underneath your shoulders and begin begin breathing in on the way down breathing out on the way up ABS stay tight you don’t want your butt up in the air and if you are doing the wall pushup the further back your feet are the harder will be the closer to the wall your feet are the easier it’ll be it’s right come on keep grinding keep workin you’re almost there last three you got this you got this come on don’t quit don’t quit last one right here ah excellent job goodness we’re gonna move moving to a cool-down next and purpose of this cooldown is to a Lara heart rates that come down slowly and at the same time gain some added flexibility and mobility we’re gonna start with a waterfall which is grilled for our wrists biceps bicep tendon so with that arm in tight to your side palms straight up opposite hand let’s grab those fingertips and at the same time I’ll pull those fingertips down as I slowly bring my elbow up pull back on those fingertips feeling that stretch and then extend the arm down and just hold our wrist got a lot of working today just supporting herself in those high plank positions yes and we get a lot of work every day from things like driving texting computer we’re computer work so it’s important that we take care of them hmm we’re just gonna hold this in a static stretch for 5 4 3 2 1 0 shake it loose let’s move on to that opposite side now again pulling back on the fingertips as we slowly bring that elbow up into a waterfall and then extend the arms straight down and hold and on any of these static stretches we do it’s always best to stretch it and bring it to about 85 90 percent of what you’re capable of we want to feel good stretch but we don’t want to feel pain no pain no pain let’s hold it for 5 4 3 2 1 0 alright next we’re going to take care of those shoulders a little bit we’re gonna move into an upright external rotation so good posture shoulders are back let’s bring those arms out to our side elbows out of 90 all around let’s rotate and bring the hands back and then bring the hands forward until the lower arm is parallel to the ground we’re go back and forth between these two and every time try to stretch those hands just a little further back then you got in the last time this is an overall great shoulder stretch great for your posture – great for your posture so if you spend a lot of time in the car hunched over at a desk alright on this last one I want you to bring those hands back and now we’re just gonna hold them back just keep pulling those hands back like somebody’s back there behind you pulling back on your hands it’s also a great one for those rotator cuffs keeping good posture pulling back pulling back I know it’s burning after that workout mine are too and let’s just hold for 5 4 3 2 1 0 well shake them loose shoulders needed that and we’re gonna move to the floor for the next one we’re going to go into a sprinter quad stretch we have a couple different variations you choose which one’s right for you one leg is out straight let’s pull one foot back easiest ways to have that foot out to the side and then just gently lean back just a little bit the more you lead back the harder it’s going to be I mean even a little harder is to tuck that foot underneath like cloudy will show you and then lean back you decide which variation is right for you depending on your flexibility level what kind of activity even do men lately the intensity of the workout a lot of different varying factors but just remember we’re trying to get to about 85 90 percent want to feel good stretch but not trying to go too crazy nice big deep breaths here focus on bringing that heart rate down nice and slowly for a strength training workout we definitely got that heart rate up today we sure did that’s so actually one thing I love about strength training is that you can bring your heart rate up as if you were doing a cardio workout sometimes if you do it right and especially you’re doing a lot of compound moves and keep the pace up let’s switch sides in three two one zero come on up alternate legs hit that other side and then lean back and again depending on your flexibility level one may be a little looser or tighter than the other so do do not be alarmed again we hit the quads from all different angles today so it definitely could use a little bit of recovery got a nice big deep breaths here and we’re holding this one for five four three two one zero coming on back up we’re gonna flip over onto all fours our hands and our knees and we’re gonna try to get that upper body parallel to the ground we’re gonna do a little yoga inspired move next we’re into a cat cow let’s go ahead and start with the cat so we’re gonna pull up from our middle or back bring in our chin into our chest I want you to pull up on that mid-back like somebody has a string attached to it they’re pulling straight up and then let’s reverse it now bringing that abdomen to the floor as you bring your head back also bring those gluts back and chin up and slowly reverse and as you go through it I want you to really feel the independent moves of each vertebrae moving into place pulling from that upper back and then one more time bringing that abdomen to the floor as you bring those shoulders back head up excellent okay we’re gonna go right from this into a downward dog position so let’s come up onto both feet and we’re trying to get those feet as close as you can to your hands while at the same time keeping those heels down shoulders are relaxed pulling those shoulders back and pulling those glutes back like somebody is grabbing onto your hips and they’re pulling your hips backwards for a little extra stretch you can walk it out right to left or you can just keep both feet down and then we’re trying our best to drive those heels of the ground and you’ll feel that stretch in your calves hamstrings glutes also in your shoulders as you pull your chest for or chest back and hips back nice big deep breaths from here don’t hold your breath okay now we’re gonna transition into an upward facing dog so hips come down to the ground chest up shoulders back head up chin up and go ahead and squeeze those glutes when you’re down in the bottom position whoa good stretch to the back in the ABS there oh yeah oh yeah we’re liking it feels good especially for that hard work today taking a second here to be proud of what you’ve achieved nice big deep breaths coach cho’s ex letting his midwest oh yeah fly it slips out every once in a while okay and to the knees we go moving into a child’s pose so now I want you to sit back relax those shoulders head comes down we’re sitting back on tour heals the best that we can and we’re relaxing the shoulders feeling a good stretch arms are extended straight up biceps by our ears and this is just an opportunity here for you to take a second be proud of what you’ve achieved today no matter what the rest of your day brings you can cross this off your list and feel accomplished and use this momentum from this workout to do everything else you what you got to do and keep this momentum moving day in day out doing what you got to do to reach your goals it won’t come easy but if you stick with it you can achieve it you can achieve anything big deep breaths here four five four three two one zero come on up nice and slowly and that that is a wrap is it my friends you can hang out down on the ground if you want you know we gotta get up nice work nice work to you out there thank you so much for joining us and working out with us today please support our mission of keeping these great workouts free by going and downloading our app it’s a free app for both iOS iPhone as well as Android and Google Play you can also head on over to our store pick up a shirt or my book stay fit for life if you enjoyed this routine don’t forget to give this video a big thumbs up and 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