This 50 minute full body dumbbell workout blends strength, sweat, cardio & core in a powerful circuit format. You'll move through 5 unique themed circuits designed to challenge your whole body and keep things fresh from start to finish.
💥 CIRCUIT BREAKDOWN: 1️⃣ Lower Body Power + Plyo Flow 2️⃣ Core Stability + Unilateral Strength 3️⃣ Upper Body Strength + Cardio 4️⃣ Posterior Chain + Core 5️⃣ The Final Burn (you’ll feel this one 😅)
We kick things off with a full body warm up and wrap up with a cooldown to bring your heart rate down and stretch it out.
This one’s all about pushing your limits and feeling strong from head to toe. Let’s go, Team!
🎯 Equipment: Dumbbells (light, medium, heavy), mat 📌 Level: Intermediate to Advanced 🎵 Music included | Follow along in real time: Music used https://bit.ly/3SOPTPs
Circuit 1 - Lower Body Power + Plyo Flow 6:34 - Front Rack Squat to Reverse Lunge 7:44 - Alt Lateral Lunge Pass Over 8:54 - Triple Front Lunges 10:04 - DB Swing 11:14 - In & Out Calf Raises
Circuit 2 - Unilateral Strength + Core Stability 18:40 - Split Stance Deadlift (R/L) 20:55 - Bird Dog Row 2 Sec Hold (R/L) 23:10 - Commando to Cross Climber
Circuit 3 - Upper Body Strength + Cardio 30:27 - 45 Degree Dead Stop Chest Press 31:36 - Alt Gorilla Row 32: 46 - Kneeling Arnold Press 33:56 - Knee Taps
Circuit 4 - Posterior Chain + Core 40:26 - RDL to Row 41:39 - Glute Bridge 42:47 - Superman Lat Pulldown 43:57 - Starfish to Hollow Hold 3 Sec
Circuit 5 - The FINAL BURN 50:12 - 1-1-Thruster + Press 51:22 - Hand Release Push Ups 52:32 - Devil Press 53:41 - Cross Punches
1:00:00 - Cool Down
Weights used: 💪
▸ Chris: 45lbs/20kg 35lbs/16kg 26lbs/12kg
▸ Edi: 35lbs/16kg 26lbs/12kg 20lbs/9kg
#fullbodyworkout #homeworkout #dumbbellworkout
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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.
