In this 35 min Combination DUMBBELL FULL BODY Workout will have 4x bundle of 4x exercises for 2x rounds in a row with 2x complex sets for 1x round. Each complex-set contains 2x movements for 10x reps for as many rounds as you can within 150 seconds.
We will be performing each exercise for 40 seconds with 15 seconds rest between the exercises and a 30 second rest after each bundle / each round.
The dumbbells that I am using are:
2x 10kg
The Gear that I am using:
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You can Simply increase the intensity of this workout by using heavier dumbbells and/or increasing the volume of the workout by doing this routine for 2x rounds in a row.
Please make sure to do a proper warming up before starting the workout:
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Workout Layout:
2xRounds
1. Alt. Reverse Lunge & Curl
2. 3x Overhead Press & Clean
3. 3x Bent over Row & Up
4. Elevated Push Up - Alt. Knee Tuck Crunch
2xRounds
5. 2x Bent Over High Rows - Suitcase Squat
6. Alt. Reverse Lunge Overhead Press
7. Narrow Stance Side Hold Alt. Bent Over Row
8. Decline Narrow Press - Fly
COMPLEX
9. 10x Swing to Eccentric Press
10. 10x Alt Jackknife
2xRounds
11. Alt. Front Lunge Single Arm Upright Row
12. Half Devil Press
13. 45 Sumo stance Double Narrow Row to Sumo DL
14. 2x Skull Crusher 2x Pullover
2xRounds
15. Narrow Suitcase Squat 2x full Hammer Curls
16. Decline Boxing
17. 2x 2x Lateral Side Lunge & One Arm Row
18. 2x 2x Single Arm Power Snatch
COMPLEX
19. 10x Thrusters
20. 10x lateral lunge take over
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