Скачать или смотреть 50 Min FULL BODY POWER WORKOUT - Build Strength & Muscle at Home with Dumbbells

Join us for a 50 minute full body power workout designed to build strength, muscle, and explosive power using dumbbells only. This session focuses on powerful compound movements and dead-stop exercises that eliminate momentum, forcing your muscles to work harder from the toughest positions of each lift.

This style of training improves strength output, stability, coordination, and total-body muscle activation, making it perfect for anyone training at home and looking to level up their performance.

🏋️‍♂️ WORKOUT STRUCTURE

• Two full-body circuits
• Each circuit is completed twice
• Focus on explosive lifts + controlled lowering
• Minimal equipment, maximum results

Dead-stop presses, rows, and lower-body movements help you build real-world strength by developing power from a complete stop, no swinging, no shortcuts.

💥 CRUSH IT NOTES

✔ Focus on form before increasing weight
✔ Explode up, control the lowering phase
✔ Use a full range of motion on every rep
✔ Rest when needed to maintain quality movement

🏋️ EQUIPMENT GUIDE

➡ Light dumbbells: Smaller muscle groups or higher reps
➡ Medium dumbbells: Moderate effort compound movements
➡ Heavy dumbbells: Strength-focused compound lifts

A mat and bench are optional.


Weights used:

▸ Chris:
45lbs/20kg
35lbs/16kg
26lbs/12kg
20lbs/9kg

▸ Edi:
26lbs/12kg
20lbs/9kg
15lbs/7kg



🔥Our NEW 6-Week BUILD Challenge is officially open!

If you want a structured challenge focused on strength, muscle, and clean training, Join our BUILD Challenge, Sign up Here: https://www.solin.stream/chrisedifitness


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Lean & Strong 8-Week Challenge 👉 https://www.solin.stream/chrisedifitn...
40 full follow-along workouts designed to build serious muscle and strength.
Lifetime access + community support included.

Stay Connected:
• YouTube Members →    / @chrisedi  
• Website, Free Guides & News → https://www.teamchrisedi.com/
• Facebook Community → https://www.facebook.com/share/g/1Bp3...
• Instagram →   / strongwithchrisandedi  

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0:00 - Intro

0:35 - Warm-Up

CIRCUIT 1 (2 Rounds)

7:19 - Push press to dead stop rev. lunge (R/L)
9:30 - Alt to dead stop chest press
10:34 - Alt dead stop gorilla row
11:39 - Single arm snatch (R/L)
13:50 - Kneeling alt curls
14:55 - Explosive tricep push ups
16:00 - Lateral lunge to knee drive (R/L)
18:10 - Sprinter sit ups
19:15 - Alt arnold press

CIRCUIT 2 (2 Rounds)

34:24 - Goblet thruster (3 sec hold)
35:31 - Piston chest press
36:34 - Drag through offset push ups
37:40 - RDL to power row
38:44 - Alt front lunge to power hammer curl
39:52 - Glute bridge OH tri ext (close grip)
40:55 - Goblet split squat (R/L)
43:05 - Bear crawl step back to row
44:11 - Straight arm lateral swings

56:50 - Cool Down


#homeworkout #fullbodyworkout #dumbbellworkout




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.