Intermediate Difficulty with Advanced Modifications provided
intermediate workout

We’ll work together to improve strength and build lean muscle with this dumbbell full body workout. Strength training is often referred to as the fountain of youth with endless benefits including strengthening bones, helping you to burn more calories at rest, and reducing pain and the risk of injuries in our day to day lives. We highly recommend having several weights available to you so that you can switch up the resistance used depending on the muscle group and movement. You may also use a chair, box, or bench for some of the exercises, but it isn’t a requirement.

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

Dumbbell Full Body Workout

A1: DB Bent Over Row w/ Twist x 12
A2: DB Reverse Lunge with Iso-Hold / No DB’s x 8 each
B1: DB Push Press + ¼ Squat x 10
B2: Reverse Curl x 12
C1: DB Single Leg Hip Up / No DB x 8 each
C2: Diamond Push Up / Incline x 10
D1: Ab Fallouts / from Knees x 30 seconds
D2: Front Trap Raise x 10
E1: DB Fly + Hollow Body / Knees Bent x 12
E2: Upright External Rotation x 12
E3: Negative 2:1 Bodyweight Squats x 8 each

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