1 HOUR FULL BODY DUMBBELL BUILD WORKOUT (Strength + Muscle Building)
9.8 هزار بار بازدید -
2 سال پیش
-
Join in with us for
Join in with us for a FULL BODY dumbbell strength and muscle building workout. This one hour workout will help you gain strength, build muscle mass and improve your endurance from home.
Todays full body workout is divided into 4 blocks where we will target different muscles.
1️⃣Lower Body
2️⃣Chest/Back
3️⃣Shoulders/Arms
4️⃣Abs/Core
Take the next 60 minutes at your own pace, there will be water breaks in between each block but if you need some extra rest time just hit the pause button.
When selecting your weights always make sure you can perform each exercise with proper form before going up in weight. Go for quality over quantity for reps.
Follow along and let's CRUSH the next 1 hour together! ✊🔥
✅ Don't forget to warm up properly before starting this workout.
Show some love, give this workout a 👍
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FULL BODY WORKOUT DETAILS
💪 Target Muscles: Total Body
⏱ Duration: 1 Hour
40-80 sec work | 20 sec rest | 2 rounds | 4 blocks | Superset Finisher
0:00 - Intro
BLOCK 1 - LOWER BODY
0:34 - Alt Reverse Lunge with Squat
1:39 - Sumo Squat
2:11 - Sumo Squat Hold
2:59 - Dumbbell Hamstring Curl
4:04 - Heel Elevated Glute Bridge Right
5:09 - Heel Elevated Glute Bridge Left
6:14 - Calf Raises
7:03 - Calf Raise Hold
7:24 - Round 2 (repeat)
BLOCK 2 - CHEST/BACK
15:39 - Unilateral Row Right
16:17 - Quadruped Row Right
17:06 - Unilateral Row Left
17:43 - Quadruped Row Left
18:33 - Alt Floor Press Variation
19:38 - Alt Single Dumbbell Rows
20:43 - Chest Fly Variation
21:48 - Row to RDL
22:25 - Alt Low Fly
23:05 - Round 2 (repeat)
BLOCK 3 - SHOULDERS/BICEPS/TRICEPS
31:57 - Upright Row Variation
33:01 - Concentration Curl Right
34:06 - Concentration Curl Left
35:11 - Single Dumbbell Overhead Tricep Extension
35:49 - Cobra Push Ups
36:38 - Kneeling Alt Shoulder Press
37:16 - Lateral Raise Holds
38:05 - Hammer Iso Hold Kneeling to Standing
38:40 - 3 Way Bicep Curl
39:31 - Dumbbell Dips
40:07 - Diamond Push Ups
40:45 - Round 2 (repeat)
BLOCK 4 - ABS/CORE
51:03 - Bicycle Crunches
52:07 - Toe Taps
53:11 - Plank Rocks
54:17 - Reverse Crunches
55:15 - Round 2 (repeat)
CRAZY 8s SHOULDER FINISHER
1:00:04 - (a1 - Front Raises, a2 - Lateral Raises, a3 - Rear Delt Rows, a4 - Upright Rows, a5 - Shoulder Press) - 8 Reps of each exercises with no rest in between.
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Programs - chrispecsi.com
👊 100+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🍎 Free Nutrition Guide - https://www.chrispecsi.com/nutrition-...
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#fullbodyworkout #homeworkout #workout #followalong
-----------------------------------------------------
CHECK OUT SOME OTHER WORKOUTS
💪60 Min Strength & Burn - 1 HOUR FULL BODY WORKOUT AT HOME | Du...
💪40 Min Push Workout - 40 MIN UPPER BODY BUILD WORKOUT with ...
💪60 Min Upper Body - 1 HOUR SOLID UPPER BODY DUMBBELL WORK...
💪40 Min Lower Body - 40 MIN CHALLENGING LOWER BODY WORKOUT...
-----------------------------------------------------
Drop a comment below and let me know how you did with this 1 hour full body workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
Todays full body workout is divided into 4 blocks where we will target different muscles.
1️⃣Lower Body
2️⃣Chest/Back
3️⃣Shoulders/Arms
4️⃣Abs/Core
Take the next 60 minutes at your own pace, there will be water breaks in between each block but if you need some extra rest time just hit the pause button.
When selecting your weights always make sure you can perform each exercise with proper form before going up in weight. Go for quality over quantity for reps.
Follow along and let's CRUSH the next 1 hour together! ✊🔥
✅ Don't forget to warm up properly before starting this workout.
Show some love, give this workout a 👍
-----------------------------------------------------
FULL BODY WORKOUT DETAILS
💪 Target Muscles: Total Body
⏱ Duration: 1 Hour
40-80 sec work | 20 sec rest | 2 rounds | 4 blocks | Superset Finisher
0:00 - Intro
BLOCK 1 - LOWER BODY
0:34 - Alt Reverse Lunge with Squat
1:39 - Sumo Squat
2:11 - Sumo Squat Hold
2:59 - Dumbbell Hamstring Curl
4:04 - Heel Elevated Glute Bridge Right
5:09 - Heel Elevated Glute Bridge Left
6:14 - Calf Raises
7:03 - Calf Raise Hold
7:24 - Round 2 (repeat)
BLOCK 2 - CHEST/BACK
15:39 - Unilateral Row Right
16:17 - Quadruped Row Right
17:06 - Unilateral Row Left
17:43 - Quadruped Row Left
18:33 - Alt Floor Press Variation
19:38 - Alt Single Dumbbell Rows
20:43 - Chest Fly Variation
21:48 - Row to RDL
22:25 - Alt Low Fly
23:05 - Round 2 (repeat)
BLOCK 3 - SHOULDERS/BICEPS/TRICEPS
31:57 - Upright Row Variation
33:01 - Concentration Curl Right
34:06 - Concentration Curl Left
35:11 - Single Dumbbell Overhead Tricep Extension
35:49 - Cobra Push Ups
36:38 - Kneeling Alt Shoulder Press
37:16 - Lateral Raise Holds
38:05 - Hammer Iso Hold Kneeling to Standing
38:40 - 3 Way Bicep Curl
39:31 - Dumbbell Dips
40:07 - Diamond Push Ups
40:45 - Round 2 (repeat)
BLOCK 4 - ABS/CORE
51:03 - Bicycle Crunches
52:07 - Toe Taps
53:11 - Plank Rocks
54:17 - Reverse Crunches
55:15 - Round 2 (repeat)
CRAZY 8s SHOULDER FINISHER
1:00:04 - (a1 - Front Raises, a2 - Lateral Raises, a3 - Rear Delt Rows, a4 - Upright Rows, a5 - Shoulder Press) - 8 Reps of each exercises with no rest in between.
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Programs - chrispecsi.com
👊 100+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🍎 Free Nutrition Guide - https://www.chrispecsi.com/nutrition-...
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#fullbodyworkout #homeworkout #workout #followalong
-----------------------------------------------------
CHECK OUT SOME OTHER WORKOUTS
💪60 Min Strength & Burn - 1 HOUR FULL BODY WORKOUT AT HOME | Du...
💪40 Min Push Workout - 40 MIN UPPER BODY BUILD WORKOUT with ...
💪60 Min Upper Body - 1 HOUR SOLID UPPER BODY DUMBBELL WORK...
💪40 Min Lower Body - 40 MIN CHALLENGING LOWER BODY WORKOUT...
-----------------------------------------------------
Drop a comment below and let me know how you did with this 1 hour full body workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
2 سال پیش
در تاریخ 1401/09/14 منتشر شده
است.
9,826
بـار بازدید شده