In this no repeat dumbbell full body workout we will be targeting the quads, hamstrings, glutes, core, shoulders, back, chest and arms!
You will need a pair of dumbbells, mat and a chair (but only if you prefer to sit for shoulder press due to weights being heavier or to provide extra support) The dumbbells I am using are 12.5kg each (approx 27.5lbs each) for your reference.
Simply follow along! The following exercises are each performed once for 40 seconds, followed with 20 seconds rest before moving onto next exercise!
HIGH SQUATS
FWD STEP LUNGES
STATIC LUNGES
STATIC LUNGES
STAGGERED ROMANIAN DEADLIFT
STAGGERED ROMANIAN DEADLIFT
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE
SHOULDER PRESS
FRONTAL RAISE
RENEGADE ROW ALTERNATING
PULL OVER
ALTERNATING CURLS
SUPINE ROW
CHEST PRESS
PUSH UPS
TRICEP PRESS
DIAMOND PUSH UPS
WEIGHTED CRUNCH
LEG LOWER TO OPEN
PLANK (4 mins)!!!
Please ensure you warm up for at least 5 minutes prior to this strength workout.
The weights you have may be lighter than you prefer and if so simply perform at a slightly faster pace whilst keeping form good.
Of course, with alterations, simply perform push ups on knees and leg lower bend at knees or alternate leg lower!
I hope you feel strong after this full body workout with dumbbells!!
And trust me… the plank is challenging after this so well done!!
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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.