Скачать или смотреть 1 Hour FULL BODY DUMBBELL WORKOUT | Max Out Strength, Muscle & Core

Get ready for a 1 hour full body dumbbell workout that will build strength and muscle while lighting up your core, all from the comfort of home. This session is broken into three powerful blocks to keep you challenged and progressing:

💪 Block 1: Lower Body Strength: Two straight sets per move, finishing each with a unilateral overload set for maximum burn and balanced strength.
💪 Block 2: Upper Body Strength: Two straight sets per exercise, capped with an overload set on the same muscle group using high intensity training techniques to push your limits.
🔥 Block 3: Abs & Core Circuit: Two rounds of core-focused moves to tighten, strengthen, and stabilize.

A dynamic warm-up primes your body to perform, and a cool-down stretch ensures proper recovery. Use light, medium, and heavy dumbbells to match the demands of each block and challenge your muscles through progressive overload.

Perfect for home training with minimal equipment, this workout delivers strength, muscle building, and serious intensity.

👉 Hit play, grab your weights, and let’s crush this session together!


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0:00

0:37 - Warm Up

Block 1 - Lower Body + Unilateral Overload Sets
6:07 - RDL to Reverse Lunge (2 sets)
8:37 - Split Stance RDL to Reverse Lunge + Pulses R/L (Overload Set)
11:54 - H.E. Close Stance Single DB Squat (2 sets)
14:22 - Close Stance Walking Lunge R/L (Overload Set)
16:36 - Double DB Glute Bridge (2 sets)
19:04 - Single Leg Glute Bridge R/L (Overload Set)
21:17 - Toe Elevated Calf Raise (2 sets)
23:47 - Single Leg Calf Raise - 2 Variations R/L (Overload Set)

Block 2 - Upper Body + Overload Sets
26:16 - 1-1-2 Dead Stop Row (2 sets)
28:43 - Renegade Row - 2 Sec Holds (Overload Set)
29:33 - 2 DB Close Pullover (Overload Set)
30:49 - Alt Chest Press (2 sets)
33:19 - Power Floor Fly (Overload Set)
34:07 - Hex Press (Overload Set)
35:32 - Neutral Shoulder Press (2 sets)
38:01 - 1 & 1/4 Lateral Raise (Overload Set)
38:51 - Bent Arm Raises (Overload Set)
39:35 - Heavy Side Partials (Overload Set)
40:48 - 2x Wide Hammer to Supinated Eccentric Curl (2 sets)
43:17 - Supinated + Hammer Quarter Pulses (Overload Set)
45:13 - Skull Crushers (2 sets)
47:42 - California Press + Lying Dead Stop Tri Ext (Overload Set)

Block 3 - Abs/Core Circuit (2 rounds)
49:58 - Side Plank Dips (R/L)
51:58 - DB Twist Hold
52:58 - DB Plank Taps
53:58 - OH Marching
54:58 - DB Knee to Elbow
55:58 - Alt Single Leg DB Crunch

1:04:35 - 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.