45 Minute Delt + Ab Workout | Tri-Sets | Dumbbells Only | Non Repeat

Grab a mat and dumbbells for this 45 minute glute-focused workout. For reference, I have sets of 5,10,15, and 20lb DBs. We will perform three exercises at a time for 60 seconds each before taking a break. Be sure to listen for the ding and watch the upper right hand corner for the upcoming exercise since there is no transition time between some of the exercises. After each tri-set (or every third exercise) we will take a 30 second break that we should need, if we don't challenge yourself to go heavier the next time! The majority of the work today will be focused on the delts. We have some core sprinkled in throughout and some ab isolation twi-sets at the very end. Let me know how it goes in the comments below.

If you max out before time is up, rest, take three deep breaths then continue reps OR drop the weight to something lighter and continue : )

Skip to 2:45 to begin workout
Total Workout time: Approx 43:00
Total Time with Stretching: Approx 48 minutes

The Workout
Every Exercise Performed for 1 minute
(drop to knees if needed)
Plank to downward dog
Forearm Rolling Plank
Plank Shoulder Tap
Break
Semi pronated shoulder press (slow)
Alternating arnold press
Neutral full thrusters
Break
Lateral Raise
Alternating lateral riase
Lateral raise partials
Break
Scott press
DB 6 way
Lu Raises
Break
Pike pushup to downdog
Inchworm
High to low plank
Break
Front Raise (overhead)
Front raise (eye level)
Supinated alternating front raise
Break
Hybrid Upright row
Y Raises
Rear Delt flies
Break
Neutral Grip press
Clean to press, right
Clean to press, left
Break
Poliquin lateral raise
V raises
Front raise with steering wheel
Break
Pushup to Downdog to Pike Pushup
Side plank rear delt fly, right
Side Plank rear delt fly, left
Prone BW shoulder press
Break
Sprinter sit-ups
Bicycles long lever
Bicycles short lever
Break
Power Sit-up
Crunch with Leg raise
Double Crunch

45 Minute Glute Tri-Set Workout:    • 45 Minute Glute Workout | Tri-Sets | ...  
20 Minute Cardio Workout:    • 20 Minute Bodyweight Only Cardio Work...  

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