Every muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! We will superset our way to feeling strong!

This full body workout is a slow paced and focused session to build our strength, focus on form and control.

I always love a full body dumbbell session to work on feeling the muscles contract, particularly the eccentric part of the movement such as lowering during press!

The weights I am using are 10kg / 22lbs each. You will also need a mat!

Many of these supersets will begin with 2 dumbbells then drop to 1 for the other exercise.

The timer will be on for 45 seconds of work, then into 45 seconds of a complimentary exercise followed by 30 seconds rest.

This is a no jumping workout and a no repeat workout so lots of fun!!

HEEL ELEVATED SQUAT (x2 DB)
1 1/2 HEEL ELEVATED SQUAT (x1 DB)

PLIÉ SQUATS (x2 DB)
PLIÉ SQUATS TO TOES (x1 DB)

REAR STEP LUNGE (x2 DB)
STATIC LUNGE (x1 DB) same leg

REAR STEP LUNGE (x2 DB) switch
STATIC LUNGE (x1 DB) same leg

CURTSEY LUNGE (x2 DB)
CURTSEY LUNGE (x1 DB) same leg

CURTSEY LUNGE (x2 DB) switch
CURTSEY LUNGE (x1 DB) same leg

X 2 FWD & BK LUNGES (switch side)
ALT FWD STEP LUNGES

ROMANIAN DEADLIFT (x2 DB)
GOOD MORNINGS (x1 DB)

SUITCASE TO HIGH SQUAT (x2 DB)
FWD AND BK SQUAT WALK (x1 DB)

STAGGERED RDL (x2 DB)
X OVER SQUAT (x1 DB) same leg

STAGGERED RDL (x2 DB)
X OVER SQUAT (x1 DB) same leg

LUNGE, HIGH SQUAT, LUNGE
LATERAL LUNGE TO CHEST PRESS

SQUAT TO PRESS
DIAGONAL PRESS

REV LUNGE TO CURL TO PRESS
REV LUNGE TO CURL TO PRESS

RENEGADE ROW SET DOWN
RENEGADE ROW SET DOWN (switch)

SINGLE ARM ROW
SINGLE ARM ROW (switch)

SHOULDER PRESS HOLD
OVERHEAD TRICEP EXTENSION

ALT HAMMER FRONTAL RAISE
SUPINE FRONTAL RAISE

SUPINE ROW (x2 DB)
LANDMINE ROW (x1 DB)

ALT BICEP CURLS (x2 DB)
BICEP CURLS (x1 DB)

CHEST PRESS (x2 DB)
DIAMOND PRESS (x1 DB)

PALM FACING PRESS
FLYES

PULLOVER
SKULL CRUSHER

SIDE PLANK HOLD (x1 DB)
SIDE PLANK HOLD (x1 DB)

1/2 TURKISH GET UP
1/2 TURKISH GET UP

RUSSIAN TWIST RAINBOW (x1 DB)
HOLLOW TO V SIT (x1 DB)

SIDE SET DOWN CRUNCH
SIDE SET DOWN CRUNCH (switch)

CRUNCH
CRUNCH TO LEG LOWER

SLOW SIT UP
SIT UP TO FIGURE 8

Finisher: MAKER (45 seconds!)

I absolutely loved this session, as with all the full body workouts! I hope you really love it too!!

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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