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Grab your dumbbells and get ready to put in the work with this hard hitting full body workout.
You’ll need a variety of dumbbells to complete this workout. I used a set of + 5kg/10Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
Complete each exercise 35 seconds work/10 seconds rest
______________________________________
1️⃣Deadlift to Upright Row *
2️⃣Squat to Step Back Lunge
3️⃣Lateral Raise to Squat Swing*
4️⃣DB Front Punch
5️⃣Fly to Alt DB Row
6️⃣Lunge with Knee Drive & Press
7️⃣Lunge with Knee Drive & Press
8️⃣DB Pull Through to Squat Hop Burpee
9️⃣Pushup Rotation
🔟Pullover Bent Knee Situp
1️⃣Squat with Front Raise
2️⃣Jack Press
3️⃣Curtsy Lunge to Swing
4️⃣Toe Taps
5️⃣Curtsy Lunge to Swing
6️⃣DB High Knee Run
7️⃣Sprawl to Squat Clean
8️⃣Renegade Row to Donkey Butt Kick
9️⃣Side Plank with Leg Lift*
🔟DB Flutter Kicks
1️⃣Side Plank with Leg Lift*
2️⃣Reverse Crunch with Tricep Ext
3️⃣Sumo Clean & Press
4️⃣Swing to Drop Squat
5️⃣DB Fast Feet In & Out
6️⃣Lateral Burpee Over DB’s
7️⃣Ground and Pound*
8️⃣DB Knee Repeater
9️⃣DB Core Rotations
🔟DB Knee Repeater
.
Finisher
1️⃣Speed Squats
2️⃣Mt Climbers*
3️⃣Burpee
4️⃣Lateral Ski Hops
5️⃣High Knees and Punch
6️⃣Ninja Burpee
*Workout Complete 🔥Burn 241 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
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