45 MINUTE FULL BODY DUMBBELL WORKOUT | Follow Along

Try this 45 minute follow along full body dumbbell workout you can do at home. This home workout is best done with a few pairs different weight pairs of dumbbells or one adjustable pair. This 45min workout includes a warm up, a heavy & light dumbbell section and finished with a dumbbell AMRAP.

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EQUIPMENT FOR THIS WORKOUT(I used 17.5kg/39lb & 10kg/22lb DB's)
Dumbbells (heavy + light pair or adjustable)

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USA Hex Dumbbells https://shrsl.com/3fse5
USA Adjustable Dumbbells https://amzn.to/3zCGHDt

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THE WORKOUT
Warm Up | 2 Rounds | 30sec Each
Kang Squat
Inch Worm
Spiderman Lunge
Prone Overheads
Downward Dog Toe Taps

Section A | 40:20 | 3 Rounds
A1. Alternating Single Db Snatch
A2. Goblet Pause Squat
A3. Single Dumbbell Sprinter Lunge
A4. RDL to Bent Over Row

Section B | 40:20 | 3 Rounds
B1. Hammer Curl to Classic Curl Negative
B2. Z Press
B3. Skull Crusher
B4. Leg Raise

12min AMRAP (I used 15kg / 33lb DB's)
C1. 12 Hang Clean
C2. 10 2x DB Front Squat
C3. 8/leg Alternating Reverse Lunges
C4. 6 Push Press
Repeat

Timecodes
0:00 Intro
0:15 Warm Up
5:32 Section A Heavier Dumbbells
18:33 Section B Lighter Dumbbells
31:33 Section C AMRAP

Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.

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