Full body workout targeting the major muscle groups using compound lifts and sets of 4 throughout! Back, shoulders, chest and lower body using dumbbells and bodyweight for a demanding strength training workout that requires determination and focus!

For this full body workout, you will need a pair of dumbbells and your mat!

Optional is a yoga block/ thick book / stepper for heel elevated squats and foot elevated lunges!

The dumbbells I am using for your reference are 15kg each and 9kg each!

If you have a variety of dumbbells, you can keep those nearby to go heavier or lighter as you work through the workout!

The timer will be on for a majority of the workout for 40 seconds of work and 20 seconds rest!

RENEGADE ROWS X4

HEEL ELEVATED SQUATS x4

CHEST PRESS x4

DEADSTOP LUNGES x4

SHOULDER PRESS x4

STATIC LUNGES X4

DEADSTOP PUSH UPS x4

REAR STEP LUNGE (dumbbell opposite side) X4

ARMS CROSSED SIT UPS x4

Finisher!

30/30/30/30

1/2 REP ELEVATED SQUATS!
PUSH UP PULSES!
1/2 REP ELEVATED SQUATS!
PUSH UP PULSES!

What a way to finish!! My entire body worked so hard!

Those Renegade Rows at the beginning require so much effort from your entire body to control the dumbbells… it set the tone for the rest of the workout!

Congratulations in advance for smashing this one!!

Let’s go!!!!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases