workout

30 Minute Full Body Workout with Dumbbells


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175-350

30 min

Dumbbells

Advanced, Intermediate

Get stronger, build lean muscle, and improve physical performance with this 30 minute full body workout with dumbbells. The only equipment required for this resistance training routine is a pair of dumbbells. You'll probably want to have a few pairs available so that you can switch up the weight used as needed for each exercise. While not required, you may also want to have a chair, box, or step available for some of the exercises.

Warm up
Bent Over Rotation
Hamstring Sweep
Butt Kick + Overhead Reach

Strength Training
A1: Sumo Deadlift + Shrug x 10
A2: Half-Kneeling One Arm Hammer Curl + Press x 8 each arm
B1: Dumbbell Step Ups / Reverse Lunges x 8 each leg
B2: Bear Plank Extended Row / from Knees x 10 each arm
C1: Dead Bug Chest Press + Twist / Chest Press + Twist x 10
C2: Zottman Curl x 12

Cool Down
Quadruped Scapular Stretch
Quadruped Elbow to Hand Rotation
Kneeling Hip Flexor Stretch
Seated Toe Touch + Static Chest Opener

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