This 1-Hour Full Body Dumbbell Workout combines heavy strength training, compound exercises, and a high-intensity bodyweight HIIT finisher for the ultimate home workout.
We’ll build total-body strength with 3-set compound movements (featuring a max-out final set), move into a 2-round strength circuit, and finish strong with a fast-paced, no-repeat bodyweight HIIT burner.
🔥 FORM starts September 14th — 6 weeks, 30 brand-new strength workouts, all programmed for you.
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Weights Used
Chris 20kg/45lbs 16kg/35lbs 12kg/26lbs 9kg/20lbs
Edi 20kg/45lbs 16kg/35lbs 12kg/26lbs 9kg/20lbs 7kg/15lbs 5kg/11lbs
Workout Structure
0:00
0:41 - Warm Up
Block 1: Compounds + Max Out Set (3 sets/exercise) 7:04 - Suitcase Squats 10:00 - Front Squat 2 Sec Hold 60 Sec (Max Out Set) 11:36 - Close Press to Power Fly 14:24 - 1 & 1/4 Reps 60 Sec (Max Out Set) 16:09 - RDL to Reverse Lunge 18:56 - Extra Pulse on Rev Lunge 60 Sec (Max Out Set) 20:35 - Supinated Row (R/L) 23:05 - 2 Sec Hold at Top 60 Sec (Max Out Set)
Block 2: Total Body Strength Circuit (2 Rounds) 26:37 - Arnold Press Variation 27:47 - Dead Stop Sumo Squats 28:55 - Pinwheel to Zottman Curl 30:06 - Bent Arm to Lateral Raises 31:15 - 1 & 1/4 Split Squat (R/L) 33:35 - Dead Stop Tri Ext 34:47 - Glute Bridge 2 Sec Holds 35:56 - Kneeling Low Fly 37:14 - Pullover to Close Press
Block 3: Bodyweight HIIT (No Repeat) 50:37 - Squat Elbow to Knee 51:37 - Cross Punches 52:37 - Tempo Front Lunges 53:37 - Cross Climbers 54:37 - Skaters 55:37 - Bear Crawl Kickouts 56:37 - Reverse Lunges 57:37 - Plank Jack Shoulder Tap 58:37 - Low Sway 59:37 - High Knees
Before You Start ✔️ Choose weights that challenge you while maintaining proper form. ✔️ Focus on quality movement over speed. ✔️ Take extra rest whenever you need it. ✔️ Stay hydrated throughout your workout.
Thanks for training with us! If you enjoyed today's workout, don't forget to like the video and leave a comment letting us know how you did.
#fullbodyworkout #dumbbellworkout #60minworkout
Disclaimer Please consult your doctor before starting this or any workout routine. By participating in these exercises, you agree that you do so entirely at your own risk, are voluntarily participating, and assume all risk of injury to yourself. Stop exercising immediately if you feel pain, dizziness, or lightheadedness. The content on this channel is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Chris & Edi are not responsible or liable for any injury, damage, or loss sustained as a result of this video.
