⚡️ Power Supersets: Full Body Workout at Home with Dumbbells | Day 5
Are you ready for DAY 5 (of 5) of my ⚡️ Power Supersets Series? We are finishing the week with a 40 minute full body workout with dumbbells.
Let’s tone and strengthen every muscle in our body with this dumbbells only home workout: arms, shoulders, back, legs, and glutes - and a bit of core/abs. Since we did legs with a focus on inner & outer thighs yesterday, this workout is less focused on those areas.
For this home full body workout, I will be using the following dumbbells:
2 x 10 lbs
2 x 12.5 lbs (adjustable dumbbell)
2 x 18 lbs (discount code below)
2 x 25 lbs
📍 ALL EQUIPMENT LINKED BELOW
We will perform this full body workout in supersets of four exercises: we will complete each exercise for 40 seconds and rest for 20 seconds before moving onto the next exercise. Once we complete 4 exercises, we will repeat that circuit one more time. We will finish the full body workout with a burnout 🔥 circuit of 8 exercises in a no repeat format.
As always, the timer is just a suggestion - please feel free to pause this workout and take your time.
Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For all hinged exercises, please focus on keeping your back straight. For all exercises, keep your core nice and tight throughout.
Please make sure you warm up first! I recommend this video for a quick 8 minute warmup:
Thank you for joining & hope you enjoyed this workout! I will see you for Power Supersets: Dumbbell Glutes & Legs Next! Please let me know if you have any questions in the comments below.
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📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
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⚡️ Power Supersets: Full Body Workout with Dumbbells:
00:00 Intro
01:31 CIRCUIT 1
KB or DB Swing into Squat
DB Clean & Press
Tucked Bicep Curl - Right (12.5 lbs)
Tucked Bicep Curl - Left (12.5 lbs)
05:32 REPEAT CIRCUIT 1
09:32 CIRCUIT 2
Clean & Punch Up - Right
Clean & Punch Up - Left
Squat & Alt Narrow Press
Bridge Dumbbell Chest Fly
13:33 REPEAT CIRCUIT 2
17:34 CIRCUIT 3
Dumbbell Lateral Raise Into Bent Over Fly
Half Squat Step Back & Tricep Extension
Bent Over Dumbbell Row
Narrow & Wide Chest Press
21:34 REPEAT CIRCUIT 3
25:35 CIRCUIT 4
Squat & 90 Degree Shoulder Raise
Sit Up & Dumbbell Press
Front Raise Into Tricep Extension - Slow Lower
Squat & Alt Punch & Kick
29:35 REPEAT CIRCUIT 4
33:36 BURNOUT CIRCUIT!
Tricep Push Up & Knee In
Bear Plank Shoulder Dumbbell Tap & Hop
Hinge, Supinated Dumbbell Row & Press Out
Lateral Dumbbell Curl & Alt Punch
Alt Across Body Curl, Tap & Press
Ab Boat with Hold
Alt Reverse Lunge Dumbbell Pass Under
Narrow to Regular Shoulder Dumbbell Press
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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.