Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Here’s a full body dumbbell workout to help you gain strength and build lean muscle. It’s the perfect routine for at home or any time where you only have access to dumbbells. We do recommend having several weights available so that you may mix up the resistance used throughout the routine. Now let’s get started!

Warm up
Straight Leg Kick and Twist
Shoulder Box
Side Lunge Toe Touch

Full Body Dumbbell Workout

A1: 1:3 Tempo Push Press x 12
A2: Goblet Reverse Lunge w/ Pause x 12
B1: Kickstand RDL + Row x 12
B2: Lying Narrow Chest Press x 12
C1: DB Squat + Power Pull x 12
C2: Cross Body Curl x 10 each arm
C3: DB Pallof Press w/ 5 sec exhale x 6
D1: Iso One Leg Hip Up / Two Legs x 60 sec
D2: Side Plank Leg Raise x 10 each leg
D3: Diving Push Up / from Knees x 12

Cool Down
Standing Quad Stretch
V-Sit Reach to Scarecrow
90-90 Hip Stretch