35 Min BUILD & BURN Home Workout | Drop Set Dumbbell Workout + 5 Min Cool Down

WORKOUT DETAILS Duration: 35 Mins + 5 Min Cool Down Equipment: One set of dumbbells (I'm using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat. Timing: 20 Sec Work x3, 20 Sec Rest 0:30 Lower Body Exercises Sumo Squat Deadlift x2 DBs Sumo Squat Deadlift x1 DB Sumo Squat Bodyweight Alt Forward Lunge x2 DBs Alt Forward Lunge x1 DB Alt Forward Lunge Bodyweight High Squat x2 DBs Goblet Squat x1 DB Air Squat Bodyweight Alt Rear Lunge x2 DBs Alt Rear Lunge x1 DB Alt Rear Lunge Bodyweight 5:50 Abs & Core Crunches Alt Cross Crunches Prayer Crunch Flutter Kicks Reverse Crunches Hip Lifts Side Plank Dips R Plank Hip Dips Side Plank Dips L 9:50 Upper Body Exercises Bent Over Row x2 DBs Bent Over Row R x1 DB Bent Over Row L x1 DB Arnold Press x2 DBs Arnold Press R x1 DB Arnold Press L x1 DB Bent Over Supine Row x2 DBs Bent Over Supine Row R x1 DB Bent Over Supine Row L x1 DB L-Sit Shoulder Press x2 DBs L-Sit Shoulder Press R x1 DB L-Sit Shoulder Press L x1 DB 15:10 Abs & Core Tuck to Extend Sprinter’s Sit Up R Sprinter’s Sit Up L Leg Lifts Alt Bicycle Leg Drops + Crunch Extended Leg Circles Oblique Crunch Kicks R Crunch Kicks Oblique Crunch Kicks L 19:10 Lower Body Exercises RDL x2 Dumbbells Single Leg RDL R x1 DB Single Leg RDL L x1 DB Bulgarian Lunge R x2 DBs Bulgarian Lunge R x1 DB Bulgarian Lunge R Bodyweight Bulgarian Lunge L x2 DBs Bulgarian Lunge L x1 DB Bulgarian Lunge L Bodyweight Glute Bridge x2 DBs Single Leg Glute Bridge R Bodyweight Single Leg Glute Bridge L Bodyweight 24:30 Abs & Core Side Reach Crunch to Left Side Tabletop Crunch (touch toes) Side Reach Crunch to Right Side Scissor Kicks on Elbows Leg Extension Abductions Butterfly Sit Ups Oblique V Ups R Oblique V Ups L Hollow Hold 28:30 Upper Body Exercises Chest Press x2 DBs Ico Chest Press R x1 DB Ico Chest Press L x1 DB Chest Flyes x2 DBs Ico Chest Flyes R x1 DB Ico Chest Flyes L x1 DB Alt Hammer Curls x2 DBs Hammer Curls x2 DBs Alt Hammer Curls x2 DBs Alt Cross Body Curls x2 DBs Cross Body Curls x2 DBs Alt Cross Body Curls x2 DBs 33:50 Finisher Thrusters x2 DBs Single Arm Snatch R x1 DB Single Arm Snatch L x1 DB 35:10 Cool Down + Stretch