1 Hour FULL BODY WORKOUT with WEIGHTS | Strength & Muscle Building
8.8 هزار بار بازدید -
3 ماه پیش
-
Build muscle and strengthen your
Build muscle and strengthen your Full Body with this 1 Hour Workout with Dumbbells. Grab your mat, water and DB's and get ready to feel the BURN.
Infinite DAY 8 - Info and 6 week calendar here: https://chrisedi.com/pages/infinite-1-0
🗒️Crush it notes
•This full body workout is designed to hit all major muscle groups separately for 2 rounds each.
•The structure of the workout allows you to push hard on each exercise because there will be no
negative overlap with muscles on the next exercise. For example, we will go from training hamstrings to training chest.
•Feel free to challenge yourself and go as heavy as you can while still maintaining proper form. We would recommend using a heavy and medium set of dumbbells for the workout, if you have more sets to choose from even better.
•We will alternate between upper and lower body exercises
•Remember to engage your core. Many exercises will need it to help stabilize your body and protect your back, especially the ipsilateral lunges
•Keep water nearby, there will be no 60 sec break, so it's best to sip water between muscle groups, we will have a 30 sec transition period.
•This is a muscle building and strength focused workout, keep it slow and controlled.
•For each muscle group, try to visualize and really focus on that muscle contracting and engaging throughout the movement.
•Tailor this workout to your own needs. Take it at your own pace and get ready to CRUSH the next 60+ minutes together! 💪🔥
✅Warm Up & Cool Down Included
✅Dumbbell weights are shown for each exercise for your reference
----------------------------------------------------------------------
🫂Become a Member of our Channel: @chrisedi
📅Download your FREE 6-Week Workout Calendar and Info Sheet here -
https://chrisedi.com/
📖FREE Nutrition Mastery eBook - https://mailchi.mp/420741bff562/free-...
📱Download Our App - https://chrisedi.com/pages/app-member...
🤝Join our FB Community Here - Facebook: 193365323577471
📷New Instagram: Instagram: chris.edi.fitness
🤤220 Delicious Recipes Pack - https://chrisedi.com/products/chris-e...
Shop Equipment & Accessories on our Amazon Storefronts
(US) https://www.amazon.com/shop/chrisedi
(CA) https://www.amazon.ca/shop/chrisedi
----------------------------------------------------------------------
45-80 sec work | 20-30 sec rest
Weights used:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
0:00 - Intro
0:20 - Warm-Up
2 Rounds of each Muscle Group
QUADS
5:03 - Heel Elevated Suitcase Squats
7:25 - Kickstand Goblet Squat + Close Stance Reverse Lunge (Right + Left)
BACK
15:01 - Bent Over Row (Right + Left)
17:12 - Neutral Grip Pullover
18:17 - Supinated 1 & 1/4 Row
HAMSTRINGS
24:02 - Hamstring Curls
25:07 - Stiff Leg Deadlifts
26:11 - Hamstring Bridge
CHEST
30:52 - 1 & 1/4 Chest Press
31:56 - Alt Neutral to Pronated Chest Fly + Close Press
33:46 - Kneeling Incline Low Fly
GLUTES
39:01 - Double DB Glute Bridge
40:11 - Sumo Squat + Glute Focused Walking Lunge (Right + Left)
SHOULDERS
48:48 - Kneeling Shoulder Press
49:54 - Rear Delt Fly
51:00 - 2x Lateral Raise to Alt Front Raise Holds (1 sec)
CALVES
55:40 - Elevated Calf Raise (Faster Tempo)
56:50 - Elevated Calf Raise (2 sec Holds)
BICEPS/TRICEPS
1:00:32 - Curl to Hammer Eccentric + Overhead Tri Ext
1:02:21 - Strict 1 & 1/4 Curl + Skull Crushers
ABS/CORE
1:08:08 - Leg Drops (1+1+2)
1:09:14 - Dead Bug 2x (1+1+2)
1:10:19 - Bear Crawl Crunches
1:15:00 - Cool Down
Have a great workout! 💪
#homeworkout #fullbodyworkout #workout
DISCLAIMER:
If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us 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.
Infinite DAY 8 - Info and 6 week calendar here: https://chrisedi.com/pages/infinite-1-0
🗒️Crush it notes
•This full body workout is designed to hit all major muscle groups separately for 2 rounds each.
•The structure of the workout allows you to push hard on each exercise because there will be no
negative overlap with muscles on the next exercise. For example, we will go from training hamstrings to training chest.
•Feel free to challenge yourself and go as heavy as you can while still maintaining proper form. We would recommend using a heavy and medium set of dumbbells for the workout, if you have more sets to choose from even better.
•We will alternate between upper and lower body exercises
•Remember to engage your core. Many exercises will need it to help stabilize your body and protect your back, especially the ipsilateral lunges
•Keep water nearby, there will be no 60 sec break, so it's best to sip water between muscle groups, we will have a 30 sec transition period.
•This is a muscle building and strength focused workout, keep it slow and controlled.
•For each muscle group, try to visualize and really focus on that muscle contracting and engaging throughout the movement.
•Tailor this workout to your own needs. Take it at your own pace and get ready to CRUSH the next 60+ minutes together! 💪🔥
✅Warm Up & Cool Down Included
✅Dumbbell weights are shown for each exercise for your reference
----------------------------------------------------------------------
🫂Become a Member of our Channel: @chrisedi
📅Download your FREE 6-Week Workout Calendar and Info Sheet here -
https://chrisedi.com/
📖FREE Nutrition Mastery eBook - https://mailchi.mp/420741bff562/free-...
📱Download Our App - https://chrisedi.com/pages/app-member...
🤝Join our FB Community Here - Facebook: 193365323577471
📷New Instagram: Instagram: chris.edi.fitness
🤤220 Delicious Recipes Pack - https://chrisedi.com/products/chris-e...
Shop Equipment & Accessories on our Amazon Storefronts
(US) https://www.amazon.com/shop/chrisedi
(CA) https://www.amazon.ca/shop/chrisedi
----------------------------------------------------------------------
45-80 sec work | 20-30 sec rest
Weights used:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
0:00 - Intro
0:20 - Warm-Up
2 Rounds of each Muscle Group
QUADS
5:03 - Heel Elevated Suitcase Squats
7:25 - Kickstand Goblet Squat + Close Stance Reverse Lunge (Right + Left)
BACK
15:01 - Bent Over Row (Right + Left)
17:12 - Neutral Grip Pullover
18:17 - Supinated 1 & 1/4 Row
HAMSTRINGS
24:02 - Hamstring Curls
25:07 - Stiff Leg Deadlifts
26:11 - Hamstring Bridge
CHEST
30:52 - 1 & 1/4 Chest Press
31:56 - Alt Neutral to Pronated Chest Fly + Close Press
33:46 - Kneeling Incline Low Fly
GLUTES
39:01 - Double DB Glute Bridge
40:11 - Sumo Squat + Glute Focused Walking Lunge (Right + Left)
SHOULDERS
48:48 - Kneeling Shoulder Press
49:54 - Rear Delt Fly
51:00 - 2x Lateral Raise to Alt Front Raise Holds (1 sec)
CALVES
55:40 - Elevated Calf Raise (Faster Tempo)
56:50 - Elevated Calf Raise (2 sec Holds)
BICEPS/TRICEPS
1:00:32 - Curl to Hammer Eccentric + Overhead Tri Ext
1:02:21 - Strict 1 & 1/4 Curl + Skull Crushers
ABS/CORE
1:08:08 - Leg Drops (1+1+2)
1:09:14 - Dead Bug 2x (1+1+2)
1:10:19 - Bear Crawl Crunches
1:15:00 - Cool Down
Have a great workout! 💪
#homeworkout #fullbodyworkout #workout
DISCLAIMER:
If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us 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.
3 ماه پیش
در تاریخ 1403/02/24 منتشر شده
است.
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