1 Hour FULL BODY DUMBBELL WORKOUT at Home

 

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!!