60 MIN DUMBBELL WORKOUT | Full Body Strength Supersets + Abs
62.2 هزار بار بازدید -
3 سال پیش
-
Today we are powering through
Today we are powering through 11 different dumbbell supersets to get in a total body strength workout! This strength training circuit uses weights to target every major muscle group to get in that full body workout.
Complete each superset 2 x through 45 work secs/45 secs work with no rest between exercises & 30 seconds rest between sets & supersets. Circuit 1- Upperbody
Circuit 2 Lowerbody
Circuit 3 Abs (Not supersetted)
Choose a weights that challenges you but allows you to stay in control of your form and execute quality reps. I used a set of 5kg, 7kg & 10 kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
.
Upper Body Circuit
1️⃣DB Chest Press (10kg)
1️⃣Chest Fly (5kg)
.
2️⃣DB Push-ups
2️⃣Tricep Kickback (5kg)
.
3️⃣DB Renegade Row (7kg)
3️⃣Reverse Fly (5kg)
.
4️⃣Bentover Row (7kg)
4️⃣Dumbbell Curl (7kg)
.
5️⃣Shoulder Press (7kg)
5️⃣Shoulder Sweeper (5kg)
.
6️⃣One DB Upright Row to Press (7kg)
6️⃣One DB Front Raise (7kg)
*1 minute Rest
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Lower Body Circuit
1️⃣Sumo Deadlift (10kg)
1️⃣Good morning (7kg)
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2️⃣Back Squat (7kg)
2️⃣Stiff Leg Deadlift (7kg)
.
3️⃣DB Step Back Lunge (7kg)
3️⃣Lateral Lunge Shift (7kg)
.
4️⃣DB Fwd Lunge (7kg)
4️⃣Calf Raises (7kg)
.
5️⃣DB Goblet Squat (10kg)
5️⃣Wall Sit (10kg)
.
*30 seconds Rest
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Abs Circuit
1️⃣Crunches
2️⃣V Situp
3️⃣Superman
4️⃣Plank Twist
*Workout Complete🔥Burn 325 Calories
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~Time Stamps~
https://www.seevid.ir/fa/w/y3tgdxKwSO4 Introduction
https://www.seevid.ir/fa/w/y3tgdxKwSO4 Warm Up
https://www.seevid.ir/fa/w/y3tgdxKwSO4 Upper Body Strength Circuit
https://www.seevid.ir/fa/w/y3tgdxKwSO4 Workout Rest
https://www.seevid.ir/fa/w/y3tgdxKwSO4 Lower Body Circuit
https://www.seevid.ir/fa/w/y3tgdxKwSO4 Ab Circuit
https://www.seevid.ir/fa/w/y3tgdxKwSO4 Cool Down & Stretch
https://www.seevid.ir/fa/w/y3tgdxKwSO4 Outro
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https://www.seevid.ir/fa/w/xUyZtgdXyqM
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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
3 سال پیش
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