Intense One-hour Dumbbell Home Workout: No Breaks, Maximum Results!

Get ready to power through an intense and rewarding 1-hour strength training workout that will take your fitness to new heights. This comprehensive session is designed to target every major muscle group, sculpting and strengthening your body from head to toe.

Led by Rebecca, this workout incorporates a variety of exercises utilizing dumbbells and bodyweight, ensuring a challenging and effective training session. From compound movements to isolation exercises, you'll engage your muscles in diverse ways to promote strength, endurance, and overall fitness.

Elevate your strength, tone your physique, and leave this session feeling empowered and accomplished. It's time to crush your fitness goals with this dynamic and invigorating strength training workout!

Workout Breakdown ↴
00:00:00 Introduction
00:00:28 1 Hour Workout
01:00:06 Conclusion

Equipment:
pair of medium and light dumbbells

Warm-up 3/30
Cross mountain climbers
Side to side squats
Squat + cross punch
Football shuffle

C1. 10, 8, 6 reps
DB Fwd lunge w SA press up, rev lunge w SA row. Right
Repeat Left
High Plank reach to rebound w DB SA push. Right
Repeat Left

C2. 2/30 + 1 set challenge
DB Lateral lunge to SL balance L with SA hammer curl to press up R . 10 reps
Repeat other side. 10 reps
DB SL glute lift L w SA chest press R. 20 reps
Repeat other side. 20 reps

C3. 10, 8, 6 reps
DB Kneel to squat
Bear crawl position w DB drag
DB squat w scarecrow raise

C4. 2/30 + 1 set challenge
DB chest fly to Tricep skull crusher w legs extended. 10 reps
DB reverse lunge to side squat with hammer curl R. 10 reps
Repeat Left. 10 reps

C5. 3 sets
2 DB renegade rows + 2 upright rows.
⬆️ 2 in 60 sec
⬇️ 2 in 60 sec
2 reps all in 30 sec
DB BOR + alt fwd lunge 30 sec

C6. Pyramid. See sequence below
Push-up w opp hand to knee
DB clean + press
Low abs
DB 1 ¼ squats

C7. Pyramid. See sequence below
DB alt curtsy squats
DB Bicep extensions
Deadbugs w DBs
DB stationary lunges

10 reps all
1
1, 2
1, 2, 3
1, 2, 3, 4
4
4, 3
4, 3, 2
4, 3, 2, 1

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The Kick Fam ⚡️