45 Minute Full Body At-Home Workout | Dumbbells Only | Giant Sets | No Repeat

Grab a mat and dumbbells for this 45 minute full body at-home strength focused workout. For resistance reference, I have a pair of 20lb, 15lb, and 10lb DBs. We will perform four exercises at a time for 60 seconds each before taking a break. Be sure to listen for the ding and watch the upper left hand corner for the upcoming exercise since there is no transition time between some of the exercises. After each giant set (or ever fourth exercise) we will take a 30 second break that our bodies should need. We begin with a bodyweight warm-up before grabbing our DB's. Grab a moderate weight selection for each giant set. This is very a very high volume metabolic workout. If your forearms or wrist start to bother you, there a few lower body exercises where we can lightly place the DBs on on shoulders/traps if needed instead of holding onto them.

Let me know how this full body workout goes in the comments below : )

Skip to 2:00 to begin workout
Total Workout time: Approx 45:00
Total Time with Stretching: Approx 50 minutes

The Workout
60 seconds each
BW high knees to butt kicks (slow)
BW Rotation + Taps
BW squat with pulse
BW inchworms
Break
DB reverse lunge, left
DB reverse lunge, right
DB bicep curl (supinated)
DB alternating lunge to hammer curl
Break
DB Bstance RDL left
DB Bstance RDL right
DB hip hinge neutral row
DB bilateral RDL to pronated row
Break
DB sumo squat
DB Sumo squat to iso calf raise
DB shoulder press
DB neutral full thruster
Break
DB lateral lunge left
DB lateral lunge right
DB hybrid upright row
DB squat to upright row
Break
DB Bstance bridge left
DB Bstance bridge right
DB chest fly in iso bridge
DB tricep extension in iso bridge
Break
DB donkey kicks with pulse left
DB donkey kicks with pulse right
BW pushups
BW supermans
Break
BW high to low plank
BW side plank reach unders
BW plank shoulder taps
BW side plank reach under (other side)
Break
DB half get-up left
DB half get-up right
DB double crunch
DB crunch with leg lift
Break
BW sprinter sit-ups
BW bicycles with pause
BW flutter kicks
BW reverse crunches (short lever)

Add on no-jumping continuous cardio:    • 30 Minute Continuous Cardio Workout |...  

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