The exercises within this dumbbell workout will be hitting our entire lower body, upper body, abs and core throughout, whilst also improving balance, co-ordination and mind to muscle connection.
You will need a mat and a pair of dumbbells. I am using 2 x 10 kg dumbbells for your reference.
Each exercise is performed for 45 seconds, 15 seconds to then get ready for next exercise! Every 3rd exercise is a staple exercise relating to either lower body or upper body and will be bodyweight only!
This real time workout consists of:
every 3rd exercise: SUMO SQUAT TO HAND TAP
MAKER
SINGLE ARM PRESS
SQUAT
SINGLE ARM PRESS
SUITCASE SUIT
VERTICAL TO HORIZONTAL RAISE
LUNGE PASS THROUGH
DIAGONAL PRESS
LUNGE W/PULSE
STANDING CHEST PRESS
LUNGE W/PULSE
SUPINE ROW
CALF RAISES
SUPINE ROW (opposite side)
every 3rd exercise: DEAD STOP PUSH UPS
ALTERNATING REAR LUNGES
RENEGADE ROW (one arm)
ROMANIAN DEADLIFT W/PULSE
RENEGADE ROW (other arm)
SNATCH (opposite side)
DIAMOND PRESS W/PULSE
ALTERNATING CURTSEY LUNGE
INCLINE CHEST PRESS
ROMANIAN DEADLIFT (HOLD 2 SECS)
PALM PARALLEL CURL
SINGLE LEG BRIDGE
SINGLE ARM CHEST PRESS
SINGLE LEG BRIDGE (opposite leg)
every 3rd exercise: REAR DELT SQUEEZE TO EXTENSION
KNEEL TO GLUTE SQUEEZE
PULL OVER
HAMSTRING DEAD STOP
SKULL CRUSHER
WEIGHTED SIT UP
WEIGHTED CRUNCH
WINDMILL
WINDMILL
RUSSIAN TWIST SET DOWN
SQUAT TO PRESS
Please remember to make this your own workout… take a break as and when you need to. Simply change the exercise to whatever suits you such as leg lower perform with bent knees or alternating leg and push ups on knees!
Ensure you spend at least 5 minutes warming up prior to beginning this full body workout.
Let’s smash this one!!
Good luck!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.