Intermediate Difficulty with Advanced Modifications provided
Build strength and lean muscle from home with this fast-paced, no-repeat weight training workout. The constantly changing exercises and steady intensity will keep you challenged while helping you maximize every minute. For this 60 min full-body dumbbell workout, it’s helpful to have a few different weight options nearby so you can adjust the resistance for each movement. A bench, chair, or box may also be useful for certain exercises, but they’re completely optional. Ready to get moving? Let’s begin!
Warm up
Kneeling T-Rotation + Shoulder Counter
Dynamic Knee Hug + Quad Stretch
Wrist Waterfall
60 Min Full Body Dumbbell Workout
SA Staggered DB High Pull x 10 each
DB Squat + Press x 12
Reverse Curl x 12
Straight Arm Overhead Front Raise x 12
Reverse Lunge + Twist x 16
DB Crusher Row x 12
Iso-90 Push Up Hold / from Incline 3×15 sec
DB Good Morning x12
Iso-90 Row Hold 3×15 sec
Seesaw DB Narrow Chest Press x 12
DB Hip Up x 15
Hollow Body Rockers / Knees Bent x 60 sec
DB One Leg Calf Raise x 30
Chimera Squat x 16
DB Sumo Deadlift x 12
High Plank Row / Incline x 12 each
Push Up + Shoulder Taps / Incline x 12
DB Lateral Lunge + SA Press / Lateral Step x 8 each
1:3 Tempo Hammer Curl x 12
SA Suitcase March x 60 sec
Lying Alternating DB Fly x 12
Glute Bridge Walkout x 60 sec
DB Elbow Out Ext. x 12
DB Straight Arm Reverse Fly x 12
Goblet Staggered Squat / Goblet Squat x 16
Single Leg RDL / Kickstand x 10 each
DB Thumb Up Lateral Raise x 12
DB Thruster x 12
Cool Down
Lying Figure Four
Lying Knee Hug
Toe Touch + Chest Opener
