Скачать или смотреть 45 Min FAST PACED Full Body Strength Workout at Home (Dumbbells Only) | 30K Subscriber Celebration!

Welcome to this 45-minute full body strength session! As a huge THANK YOU for 30K Subscribers, today I'm spoiling you with this bonus video, hitting every single muscle group—from glutes and hamstrings to shoulders and abs—using just a pair of dumbbells. This is a "No Repeats" style workout, meaning we do every exercise just once (minus unilaterals) to keep it fun and engaging! Get your weights ready, this one moves FAST!

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👉    / @grapefitt  

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🔥 30K SUBSCRIBER SPECIAL — FULL BODY WORKOUT 🔥
💪🏼 Equipment: Dumbbells
🔁 12 targeted groups
🎯 Full body split by muscle group
✅ Warm up and cool down included

WORKOUT OUTLINE:
1 - Glutes
• Wide glute bridge
• Single leg drive x2
• Clamshell x2

2 - Chest
• Hand release push up
• Deadstop press
• Alternating cross body

3 - Quads
• Heel elevated squat + ladder pulses
• Staggered squat x2
• Orbit

4 - Back
• Bent over row
• Alternating gorilla row
• Pulldowns

5 - Hamstrings
• RDL
• Single leg RDL x2
• Single leg extended bridge x2

6 - Abs
• L crunch x2
• Rope climbers
• X taps

7 - Shoulders
• Arnold press
• Around the world’S
• Rear delt flye

8 - Inner Thigh
• Cossack squat
• Plié squat
• Inner lift x2

9 - Biceps
• Wide curls
• Half rep curls
• Cross body curl

10 - Calves
• Lateral pulse raise
• Single leg raise x2
• Hold + pulse

11- Triceps
• Tricep dips
• Skull crusher
• Behind pulses

12 - Core
• Supine extensions
• Supine bicycles
• Supine leg drops

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Don't forget to:
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💬 Comment "🔥" if you survived the burner!
🔔 SUBSCRIBE for more fun, effective workouts to help you feel your best!
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💌 Email (Business Inquiries): grapefitttraining@gmail.com

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