Day 15: 45 Min FULL BODY WORKOUT with Dumbbells [Tone & Sculpt] // 6WS1

 

WORKOUT DETAILS ⏱️ Duration: 45 minute workout 🏋️ Equipment: Two sets of dumbbells and a workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 40 seconds work, 20 seconds rest Exercises for this full body dumbbell workout: SHOULDERS 0:20 Shoulder Press - Controlled 1:20 Shoulder Press 2:20 Alt Front Raises - Controlled 3:20 Alt Front Raises 4:20 Upright Row - Controlled 5:20 Upright Row 6:20 Alt Hammer Press - Controlled 7:20 Alt Hammer Press BACK 8:20 Bent Over Row - Controlled 9:20 Bent Over Row 10:20 RDL - Controlled 11:20 RDL 12:20 Good Mornings - Controlled 13:20 Good Mornings 14:20 Reverse Flyes - Controlled 15:20 Reverse Flyes ARMS 16:20 Curls - Controlled 17:20 Curls 18:20 Overhead Tricep Press - Controlled 19:20 Overhead Tricep Press 20:20 Alternating ISO Hold Curls - Controlled 21:20 Alternating ISO Hold Curls 22:20 Narrow Push Ups - Controlled 23:20 Narrow Push Ups LEGS 24:20 Suitcase Squat - Controlled 25:20 Suitcase Squat 26:20 Static Lunge R - Controlled 27:20 Static Lunge R 28:20 Static Lunge L - Controlled 29:20 Static Lunge L 30:20 Sumo Squat - Controlled 31:20 Sumo Squat CHEST 32:20 Wide Push Ups - Controlled 33:20 Wide Push Ups 34:20 Chest Press - Controlled 35:20 Chest Press 36:20 Flyes - Controlled 37:20 Flyes 38:20 Diamond Press - Controlled 39:20 Diamond Press CORE - All Controlled 40:20 Slow Crunches 41:20 Slow Leg Raises 42:20 Slow Bicycles 43:20 Slow Flutters 44:20 Slow Mountain Climbers