🔥 45 Min Full Body Workout at Home With Dumbbells | No Repeats | STRONG SUMMER DAY 1
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Welcome to Day 1 of the Strong Summer Program! I am so happy you are here, let’s crush this program together! Today is all about having some fun with our workout & getting stronger in the process: it is NO REPEATS FULL BODY! We will be completing each exercise just once throughout this home full body workout - but we will be training each muscle group multiple times throughout this workout. Remember to go slow & control each movement & take a break whenever you need one!
We will tone & strengthen our whole body with this fire no repeat 45 minute full body workout that you can do from home with dumbbells and/or kettlebells! We will be training every muscle in our body with this dumbbells only home workout: arms, shoulders, back, abs/core, legs, and glutes.
For this home workout, I will be using the following equipment:
2 X 10 lbs [4.5 kg]
2 X 18.5 lbs [8.5 kg]
2 X 25 lbs [11.5 kg]
1 X 40 lbs DB/KB [18 kg]
BENCH/CHAIR
WORKOUT EQUIPMENT:
We will perform this full body workout in a no repeats format: we will perform each exercise for 40 seconds and then take a 20 second break. We will perform each exercise once. 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 Romanian deadlifts (RDLs), 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 BRAND NEW 5 minute warmup:
Thank you for joining & hope you enjoyed this workout!
Please let me know if you have any questions in the comments below.
V
45 Min Full Body Workout at Home with Dumbbells | No Repeats | STRONG SUMMER 1 Workout Details:
00:00 Intro
02:24 CIRCUIT 1
SQUAT & LARGE HALO - RIGHT
SQUAT & LARGE HALO - LEFT
WINDMILL - RIGHT
WINDMILL - LEFT
SWING (DB/KB)
07:21 CIRCUIT 2
HIGH PLANK ALT KNEE IN
NARROW PRESS & HOLLOW BODY
ROMANIAN DEADLIFT (RDL)
KNEELING ROW - RIGHT
KNEELING ROW - LEFT
12:19 CIRCUIT 3
SUITCASE SQUAT
KNEELING SHOULDER PRESS
LANDMINE STYLE ROW
BULGARIAN SPLIT SQUAT - RIGHT
BULGARIAN SPLIT SQUAT - LEFT
17:16 CIRCUIT 4
LATERAL CURL & ALT PUNCH
FRONT RAISE TO REVERSE RAISE
BENCH SQUAT
BICEP CURL TO ARNOLD PRESS
SEATED GOOD MORNING
22:14 CIRCUIT 5
HINGE & ALT SUPINATED GRIP ROW
OVERHEAD TRICEP EXTENSION
ALT CURTSY LUNGE
HINGED LATERAL RAISE
SEATED LANDMINE STYLE PRESS
27:16 CIRCUIT 6
GOBLET SQUAT
ALT RENEGADE ROW (ALTERNATIVE: ON KNEES)
PULL OVER
SINGLE LEG RDL - RIGHT
SINGLE LEG RDL - LEFT
32:14 CIRCUIT 7
SQUAT & REAR DELT ROW
POLIQUIN RAISE
RDL & ROW
PUNCH & ACROSS PUNCH - RIGHT
PUNCH & ACROSS PUNCH - LEFT
37:11 CIRCUIT 8
DRAG BICEP CURL
SKI SWING
STEP BACK & TRICEP EXTENSION
REAR DELT PULL
LATERAL LUNGE SIDE TO SIDE
42:09 CIRCUIT 9
LEGS UP ALT DB REACH
SUMO SQUAT
KNEELING OVERHEAD TRICEP EXTENSION - RIGHT
KNEELING OVERHEAD TRICEP EXTENSION - LEFT
SIT UP & PRESS
47:12 COOLDOWN
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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.
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