Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Let’s work together on building lean muscle and improving our strength. Today’s full body dumbbell workout does require dumbbells and we recommend having several weights available, so you can switch up the weights as needed. We’ll hit every muscle with this strength training session and it includes a warm up and cool down. You’ll also need a bench, box, or a step for a couple of the exercises. Let’s begin!

Warm up
Deep Squat + Overhead Extension
Straight Leg Kick + Twist
Iron Cross Good Morning

Full Body Dumbbell Workout

A1: DB Rack & Suitcase Squat x 12
A2: Half-Kneeling DB Chop x 20 sec each side
B1: Self-supported DB Hip Row x 12
B2: DB Sumo DL + Hammer Curl + Press x 8
C1: 3:1 Tempo Push Up / from Incline x 10
C2: Bulgarian Split Squat / No DB’s x 8 each
D1: Duffin Row x 12
D2: Quadruped Abductor Raise/Pulse x 10/15 each
D3: Hollow Body Iso + Narrow Press / Knees Bent x 10 each

Cool Down
Page Turner
Side Lying Quad Stretch
Downward Dog