Build total body strength with this no repeat workout that will keep you and your muscles guessing.
You’ll need a variety of dumbbells to complete this workout. I used a set of 5kg/11Lbs & 7kg/,10kg/22Lbs,15kg/33Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
Complete each exercise for 45 seconds work/20 seconds rest
______________________________________
1️⃣One DB RDL
2️⃣DB Goblet Squat March
3️⃣One DB Close Grip Curl
4️⃣DB Neutral Grip Piston Press
5️⃣RDL to Underhand Row
6️⃣Straight Arm Tricep to Kickback
7️⃣Pushup Mt Climbers
8️⃣ SL Glute Bridge/Leg Lowers (L) side
9️⃣ SL Glute Bridge/Leg Lowers (R) side
1️⃣DB Snatch
2️⃣Sumo Stiff Leg Deadlift
3️⃣SA Row (L) side
4️⃣SA Row (R) side
5️⃣Hammer Curl to Delt Raise
6️⃣DB Thruster
7️⃣Side Plank T Raises (R) side
8️⃣Side Plank T Raises (L) side
9️⃣Bear Shoot Through
.*Drink Break
1️⃣One DB Narrow to Wide Squat
2️⃣DB Close Grip Row
3️⃣ Lateral to Reverse Lunge (L) side
4️⃣ Lateral to Reverse Lunge (R) side
5️⃣ 1 1/2 Bicep Curls
6️⃣Press to O’head Tri Ext
7️⃣Wide Glute Bridge
8️⃣Bridge Pullover
9️⃣Blast Off Pushups
1️⃣ DB Sumo Squat Pulse
2️⃣One DB to Upright Row
3️⃣ Crisscross Press
4️⃣ Seated Straight Leg Arnold Press
5️⃣Fire Hydrant Kicks (L) side
6️⃣Fire Hydrant Kicks (R) side
7️⃣DB Toe Touches
8️⃣Wall Sit Leg Raise 50/50
Finisher 30 secs work/10 secs rest
1️⃣Reverse Lunge to Snatch (L) side
2️⃣SA Burpee (L) side
3️⃣Reverse Lunge to Snatch (R) side
4️⃣SA Burpee (R) side
*Workout Complete 🔥Burn 367 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
Thank You For Following Along
Penny xo
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