workout

50 Min Total Body Strength Workout


Bookmark

400-800

50 min

Dumbbells

Advanced, Intermediate

This total body workout will strengthen you from head to toe. It's divided up into 3 parts: upper body, lower body, and abs. You'll need a pair of dumbbells and then either a chair, box, or bench. Have a towel handy and some water ready to go because this is going to be a challenge. You got this!

Upper Body
Complete 2 Rounds of 30 seconds of each movement:
Landmine Press / One Arm Push Jerk
Bear Plank Row / Bench Supported Row
Bench Chest Press w/ Hand Twist / Floor Press
Power Pull from hang / Upright Row
Strict Overhead Press / Seated Press
Sword Pull / Reverse Fly
Iso-90 Curl / Curl
Iso-90 Overhead Triceps Ext / Extension

Legs
Complete 2 Rounds of 40 seconds of each movement:
One Leg Stiff Leg Deadlift / Stiff DL
Side Chair Lunge / Side Lunge
Bulgarian Split Squat / Split Squat
Elevated One Leg Hip Up / One Leg Hip Up
Squat + Lunge / Squat
One Leg Wall Sit / Wall Sit

Abs
2 Rounds of 50 seconds of each exercise:
Claw / without Weights
Butterfly Reach Crunch / without Weights
Side Plank + Shoulder and Front Raise / without Weights
Russian Twists / without Weights
Punch Out Sit Up / without Weights

Finisher Round - 60 seconds each:
Plank Hip Touchdowns / from Knees
Side Plank Dips / from Knees
Plank

You may also like

sidebar

45 Min Strength Training at Home

  • Intermediate, Advanced
  • 45 min
sidebar

45 Min Full Body Workout with Dumbbells

  • Intermediate, Advanced
  • 45 min
sidebar

45 Minute Full Body HIIT Workout

  • Intermediate, Advanced
  • 45 min
sidebar

45 Min Cardio and Abs HIIT

  • Intermediate, Advanced
  • 45 min
sidebar

60 Min Workout with Dumbbells

  • Intermediate, Advanced
  • 60 min
sidebar

35 Min Advanced Dumbbell HIIT Workout

  • Advanced
  • 35 min
sidebar

40 Min Full Body Workout Routine at Home

  • Intermediate, Advanced
  • 40 min
sidebar

45 Minute HIIT Tabata Workout with Weights

  • Intermediate, Advanced
  • 45 min
sidebar

45 Min HIIT Home Workout with Dumbbells + Abs

  • Intermediate, Advanced
  • 45 min
sidebar

45 Min HIIT Home Workout with Weights

  • Intermediate, Advanced
  • 45 min