workout

30 Min Dumbbell Full Body Workout


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175-350

30 min

Dumbbells

Advanced, Intermediate

Performing compound exercises like the ones included in this routine is one of the most efficient ways to train. You'll get more work done in less time by using exercises that engage multiple joints and muscles in the same movement. This dumbbell full body workout can be done at home, the gym, or anywhere that's convenient for you.

While it's not required, we recommend you have varying weights available so that you may change up your resistance level as needed for each individual exercise.

Warm up
Upright Row to Rotation To Reach
Straight Leg Kick + Arm Crossover / Low Kicks
Posterior Swing

Dumbbell Full Body Workout
A1: Single Arm + Leg Bridge Press / Two Legs x 8
A2: RDL + Row x 8
B1: 3:1 Tempo Dumbbell Squat x 8
B2: Half-Kneeling Semi-Supinated Overhead Press x 8
C1: Staggered DB Snatch / Neutral Stance x 8
C2: 3:1 Tempo Dumbbell Curl x 8
C3: Bear Plank Arm + Leg Extension / No Arms x 30 seconds

Cool Down
Lying One Leg Hamstring Stretch
Floor Angel
90-90 Hip Stretch
Standing Quad Stretch

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