Скачать или смотреть 45 Min FULL BODY WORKOUT with DUMBBELLS | Unilateral Supersets for Strength & Stability + CORE

This 45 minute full body workout uses unilateral supersets to build strength, stability, and core control, all with just dumbbells.

Each superset targets the same muscle group on the same side of the body (ipsilateral), helping improve balance, coordination, and muscular symmetry.

Perfect for at-home training, this routine includes a warm-up, cool down.


✅ Dumbbell only
✅ Muscle group targeting with Unilateral Supersets (Ipsilateral)
✅ Full body strength training
✅ All levels welcome

🎯 Equipment: Dumbbells (light, medium, heavy), mat
📌 Level: Intermediate to Advanced
🎵 Music included | Follow along in real time: Music used https://bit.ly/3SOPTPs

👉 Hit play, grab your weights, and let's work!

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0:00

0:37 - Warm Up

Superset 1
7:02 - Split Stance Squat (R/L)
7:51 - H.E. Step Backs (R/L)

Superset 2
10:46 - Rotational Chest Press (R/L)
11:37 - Unilateral Pullovers (R/L)

Superset 3
14:26 - Snatch (R/L)
15:17 - Shoulder Press (R/L)

Superset 4
18:07 - Side Step Squat 2 Sec Hold (R/L)
18:57 - Reverse Lunge with Pulse (R/L)

Superset 5
21:51 - Serratus Sit Up (R/L)
22:41 - Single Leg Glute Bridge + 2 sec hold (R/L)

Superset 6
25:31 - Skull Crusher (R/L)
26:21 - Tricep Press (R/L)

Superset 7
29:46 - Split Stance RDL (R/L)
30:35 - Cross Over RDL (R/L)

Superset 8
33:32 - Hammer Curl (R/L)
34:22 - Forward Lean Curl (R/L)

Superset 9
37:11 - Standing Abduction (R/L)
38:00 - Lateral Lunge (R/L)

Superset 10
40:55 - Plank Drag Through (R/L)
41:46 - Side Plank Dips (R/L)

Superset 11
44:40 - Reverse Lunge to Press Hold 3 Sec
45:30 - DB Swing

48:41 - Cool Down



Weights used: 💪

▸ Chris:
45lbs/20kg
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg

▸ Edi:
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg
11lbs/5kg


#fullbodyworkout #homeworkout #dumbbellworkout

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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.