60 Minute Total Body Strength Workout with Weights
400-800
60 min
Dumbbells
Advanced, Intermediate
This 60 minute workout will strengthen your body from head to toe. The only equipment needed is a pair of dumbbells and then either a chair, bench, or aerobic step. The weight you choose will be totally dependent on your fitness level. Round 1: Back Complete 2 Rounds of 50 seconds of each exercise: One Arm Bent Over Row / Self Supported Front Trap Raise / Shrug Straight Arm Pullbacks Dumbbell Snatch from Hang / Dumbbell High Pull Reverse Row + Curl / Reverse Curl High Plank Reverse Fly / from Knees Round 2: Legs Complete 2 rounds of each exercise for 50 seconds: Dumbbell Squat + Reverse Lunge / No DB’s Stiff Leg Deadlift / RDL Bulgarian Split Squat / Split Squat 3 Position Calf Raises / No DB’s One Leg Hip Ups / Two Legs 1 ¼ Sumo Deadlift / No DB’s Round 3: Chest Complete 2 rounds of 50 seconds of each exercise: Hand Release Push Up / from Knees Lying Dumbbell Fly Wide Push Up with Fingers Out / from Knees Svend Press Dumbbell Floor Press Iso Hip Up Dumbbell Pullover / No Hip Up Round 4: Biceps Complete 2 rounds of 50 seconds of each exercise: Bent Over Alternating Curl / Alternating Curl Dumbbell Pulses 3-levels / Same Zottman w/ 1:3 Tempo from Knees / Standing Iso 90 Curl / One Arm Curl Hammer Burnout / Same Round 5: Triceps Complete 2 rounds of 50 seconds of each exercise: Triceps Crusher Press / Close Grip Press Triceps Popups / from Knees Reverse Dumbbell Triceps Extension Pronate Triceps Kickback Diamond Push Ups / from Knees
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WELCOME
to the tribe hasfit - Coach Kozak and Claudia