Скачать или смотреть PUMP Full Body Dumbbell Workout with Natalie | Strength & Conditioning

Get ready to PUMP with this full-body dumbbell workout! Join Natalie for a strength and conditioning session that will leave you feeling empowered and strong. Let's get those muscles working!

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0:00 - INTRO

0:40 - WARM UP with light dumbbell(2:2 Deadlift, 3:1 Deadlift, deadrow, triple row, 2:2 upright row, 1:3 upright row, slow clean & press, clean & press, 2:2 deadlift, 1:3 upright row, quick clean & press, triple press, 2:2 squats, 3:1 squats, single squats, 2:2 lunges, single lunges,)

6:36 - BLOCK 1 LOWER BODY with medium dumbbell (4:4 squats, 3:1 squats, 3:1 squat thrusters, single squat thrusters, reverse lunge with side raise, reverse lunge with frontal raise, 2:2 squats, 3:1 squats, 3:1 squat thrusters, single squat thrusters, reverse lunge with side raise, reverse lung with frontal raise)

12:33 - BLOCK 2 UPPER BODY with light/medium weight (3:1 tricep dips, single tricep dips, 3:1 tricep dips, single tricep dips, tricep extensions, pulse tricep extensions, single bicep curls, 2:2 bicep curls, single bicep curls, 2:2 bicep curls, 3:1 tricep dips, single tricep dips, tricep extensions, pulse tricep extensions, 2:2 bicep curls, single bicep curls, 2:2 bicep curls, single bicep curls, 3:1 tricep dips, single tricep dips, tricep extensions, 2:2 bicep curls, single bicep curls)

22:23 BLOCK 3 FULL BODY medium weights(burpee, burpee combo, 2:2 rear delt fly, 3:1 rear delt fly, 2:2 arnold press, 3:1 arnold press, 1:3 arnold press, burpee, burpee combo)

27:50 BLOCK 4 CORE no weights (2:2 crunch, 2:2 glute bridge, bicycles, 2:2 crunch, 2:2 glute bridge, bicycles)

30:05 COOL DOWN (Hurdler stretch, quad stretch, upper back & chest stretch, ITB stretch)