1 HOUR FULL BODY WORKOUT at Home - Dumbbells, Bodyweight | Complex Series - Day 4


For this 1 hour full body workout, you will need a pair of dumbbells, your mat and a chair! The dumbbells I am using for your reference are 15kg each and 8kg each! SQUAT x15 RDL x15 RENEGADE ROW x10 LANDMINE ROW x20 LUNGE x15 FWD STEP LUNGE x15 (same foot forward) LUNGE x15 (switch side) FWD STEP LUNGE x15 (same foot forward) SHOULDER PRESS x10 WIDE CURLS x10 STAGGERED RDL x15 STAGGERED SQUAT x15 (same side) STAGGERED RDL x15 (switch) STAGGERED SQUAT x15 (same side) SQUAT TO PRESS x10 ALT REAR LUNGES x20 DIAMOND PRESS x15 PULLOVER x15 SIT UP x10 ALTERNATING HOVER REACH x30 BULGARIAN LUNGE x15 SINGLE LEG DECLINE PUSH UP x5 BULGARIAN LUNGE x15 SINGLE LEG DECLINE PUSH UP x5 ALTERNATING LATERAL RAISE x10 ALTERNATING REAR FLY x10 KNEEL TO SQUAT x10 NARROW TO WIDE SQUAT x10 KNEEL TO SQUAT x10 NARROW TO WIDE SQUAT x10 DIPS x15 TRICEP PUSH UPS x5 MAKER x5 X BODY MOUNTAIN CLIMBERS x30 You will notice the body exercises will be just as, if not more challenging in a different way! Remember 3 minutes is quite a length of time so it is important you know when to pause and reset to remain great form! 1 hour full body lets go!!!

 



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