Welcome to Day 1 of the ONE Series! 1 Hour of Full Body Strength & Muscle starts now. 📥 GET THE 6-WEEK CALENDAR: https://www.teamchrisedi.com/
Hey Team! This is where it starts. A complete full body workout designed to challenge your strength, improve control, and build muscle with purpose. No guessing, no switching videos, just press play and train with us from start to finish.
In today’s workout, we kick things off with Block 1 straight sets using a 40s work / 30s rest format. Each week, we’ll progressively increase the work time to keep pushing your strength and endurance forward.
Block 2 moves into supersets to increase intensity and keep the muscles under tension. This block will change each week to keep things fresh and challenging, starting with supersets in Week 1, then progressing into drop sets and other advanced formats.
Block 3 is a full body circuit performed for 2 rounds to challenge your conditioning and control. We switch up muscle groups each exercise so you can keep pushing, stay strong with a solid burn.
We finish with a no repeat abs and core circuit to lock everything in.
Every workout in the ONE Series includes a full warm-up and cool-down, so you’re fully prepared and recovered. At the end of each week, we’ll guide you through an additional mobility and stretching session to help you move better, recover properly, and come back stronger for the next week.
All you need is a set of light, medium, and heavy dumbbells.
This is your starting point. Show up, stay consistent, and let’s build something strong together.
Wishing you a strong Day 1 and an even stronger start to the ONE Series. Let’s go Team. Crush it.
6:31 - RDL to Suitcase Squats 8:56 - Rotational to Alt Chest Press 11:23 - H.E. Close Stance Squats 13:46 - Double Wide Pause Rep Rows 16:12 - Double DB Glute Bridge
Block 2 - Supersets (2 rounds)
19:02 - Double DB Reverse Lunge (R) 19:50 - Bodyweight Split Squat (R) 21:14 - Double DB Reverse Lunge (L) 22:07 - Bodyweight Split Squat (L) 23:22 - Lat Focused Deadlift 24:17 - Banded Pulldown 25:33 - Alt Shoulder Press 26:32 - Alt Lateral Raise 27:46 - DB Hold Banded Lateral Walks 28:40 - Banded Alt Abduction 29:56 - Pronated Chest Fly 30:58 - Chest Fly
Block 3 - Circuit (2 rounds)
45:50 - Alt Hammer to Supinated Curl 46:54 - Kneeling OH Tri Ext (R/L) 48:51 - DB Calf Raises 49:57 - Triple Pause Rep Rear Delt Fly 51:04 - Banded RDL to Close Row
ABS/Core No Repeat
58:46 - Commando Plank Crunches 59:53 - Fly Leg Raise 1:00:59 - Side Oblique Crunch (R/L) 1:03:05 - DB Sit Up to Twist 1:04:11 - Plank Bent Arm Raise
If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides, and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
