1 hour full body workout with dumbbells and bodyweight to target our hamstrings, glutes, quads, core, shoulders, back, chest, arms and abs!
We will use our bodyweight and dumbbells throughout this workout! All you will need is a pair of dumbbells, a mat and a stable chair.
Following every 4th exercise is a staple movement: Bulgarian lunge to single leg push up, which we do one side then the other.
The timer will be on for 40 seconds of work and 20 seconds rest throughout! We finish with a burn out of DB lunges for 40 seconds, straight into 20 seconds bodyweight only... and repeat on opposite side!
PISTOL SQUAT TO CHAIR
PISTOL SQUAT TO CHAIR
PISTOL SQUAT ALTERNATING
ALT REAR LUNGES
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
BULGARIAN LUNGE DB
BULGARIAN LUNGE DB (switch)
STEP UP SLOW DB
STEP UP SLOW DB (switch)
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
PIKE WALK OUT TO PUSH UP
SHOULDER TAPS
SINGLE ARM PRESS
SINGLE ARM PRESS (switch)
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
DB x2 PRESS
SQUAT
CLEAN TO SQUAT
SQUAT TO PRESS
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
DIPS (hands side of chair or wide)
OVERHEAD TRICEP EXTENSION
DIPS NARROW
TRICEP PUSH UPS
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
BULGARIAN TO CURL TO PRESS
BULGARIAN TO CURL TO PRESS (switch)
STEP UP CROSS ARM TO TOES
STEP UP CROSS ARM TO TOES (switch)
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
DECLINE PUSH UPS
PLANK LADDER TO CHAIR
DEEP PUSH UPS ON DUMBBELLS
CHEST PRESS
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
BULGARIAN LUNGES
BULGARIAN LUNGES (switch)
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
SIDE PLANK (LOWER LEG HANG)
SIDE PLANK (LOWER LEG HANG) switch
RENEGADE ROWS
BENT OVER ROWS
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
TUCK TO HOLLOW
BUTTERFLY CRUNCH
TRICEP PRESS
DIAMOND PRESS
Finisher:
DB LUNGE 40 seconds to BW LUNGE 20 seconds
Repeat opp side (no rest)
I hope you have a lot of fun during this hour!
Take your time and you will find your flow with the Bulgarian lunge to single leg push up!
I know you will all smash this workout.. you have came this far and you rock!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
