1 HOUR TRI SET FULL BODY DUMBBELL WORKOUT... every muscle in the body will be targeted! A mixture of compound and isolation exercises combined!

All you will need for this full body workout is a mat and a pair of dumbbells. The dumbbells I am using for your reference are 10kg each.

The timer will be on throughout for 30 seconds. We perform each exercise for 30 seconds, straight into 30 seconds of another exercise and again for one more. We then rest for 30 seconds before repeating triset once more!

Following each pair of competed trisets, we will perform a staple triset. This staple triset will change at the half way point.

We begin on the mat with abs specific dumbbell exercises before moving to full body movements.

ALT SIDE SET DOWN
TABLE TOP CRUNCH
TOE REACH TO HOLLOW
ON CHEST CRUNCH (during rest..no break)
ALT SIDE SET DOWN
TABLE TOP CRUNCH
TOE REACH TO HOLLOW

ROW TO PUSH UP
SQUATS
MAKER

SQUAT TO PRESS x 1 DB
SQUAT TO PRESS x 1 DB
PUSH PRESS x 2 DB

SQUAT TO PRESS x 1 DB
SQUAT TO PRESS x 1 DB
PUSH PRESS x 2 DB

ROW TO PUSH UP
SQUATS
MAKER

LUNGE TO UNEVEN SQUAT
LUNGE TO UNEVEN SQUAT (switch)
KNEELING TO LOW SQUAT

LUNGE TO UNEVEN SQUAT
LUNGE TO UNEVEN SQUAT (switch)
KNEELING TO LOW SQUAT

ROW TO PUSH UP
SQUATS
MAKER

SNATCH
SNATCH (switch)
SQUAT TO ROW

SNATCH
SNATCH (switch)
SQUAT TO ROW

ROW TO PUSH UP
SQUATS
MAKER

BEAR CRAWL WALK (w/2 x DB)
HOVER TO CRAB PRESS
HOVER TO CRAB PRESS (switch)

BEAR CRAWL WALK (w/2 x DB)
HOVER TO CRAB PRESS
HOVER TO CRAB PRESS (switch)

ROW TO PUSH UP
SQUATS
MAKER

LUNGE CURL TO PRESS
LUNGE CURL TO PRESS
ALT REVERSE LUNGES

LUNGE CURL TO PRESS
LUNGE CURL TO PRESS
ALT REVERSE LUNGE

ALT REAR LUNGE
ROMANIAN DEADLIFT
ALT REAR LUNGE TO RDL

GOOD MORNINGS
SQUAT
GOOD MORNINGS TO SQUAT

GOOD MORNINGS
SQUAT
GOOD MORNINGS TO SQUAT

ALT REAR LUNGE
ROMANIAN DEADLIFT
ALT REAR LUNGE TO RDL

UPRIGHT ROW
FRONTAL RAISE
PALMS FACING PRESS

UPRIGHT ROW
FRONTAL RAISE
PALMS FACING PRESS

ALT REAR LUNGE
ROMANIAN DEADLIFT
ALT REAR LUNGE TO RDL

SQUAT PULSES ON TOES
SQUAT HOLD ON TOES
SQUAT TO TOES

SQUAT PULSES ON TOES
SQUAT HOLD ON TOES
SQUAT TO TOES

ALT REAR LUNGE
ROMANIAN DEADLIFT
ALT REAR LUNGE TO RDL

CURTSEY LUNGE
LATERAL LUNGE (same side)
KNEELING GLUTE SQUEEZE (same side)

CURTSEY LUNGE (switch side)
LATERAL LUNGE (same side)
KNEELING GLUTE SQUEEZE (same side)

Drop set finisher!

SQUAT TO PRESS x 2 DB
SQUAT TO PRESS x 1 DB
SQUAT BODYWEIGHT!

A lot of variety, a lot of work! Focus on your alignment throughout ....

hips facing forward in curtsey lunges
Back flat in RDLs
Don’t overreach for the floor in RDLs
Back flat at all times for Good Mornings
Perform bodyweight or with one dumbbell if needed during certain exercises
Perform the renegade rows slowly and prepare for lift by squeezing quads and glutes to prevent rocking.

And relax (to an extent)! Try to keep your breathing as regulated as possible!

You will smash it!!

Cx

Extras:

My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My New 15 Min Abs Workout: https://youtu.be/cS-bIr-6hQM

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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