This is a challenging one hour full body dumbbell workout that will target every muscle group with compound movements and complete body exercises to help you become stronger, build lean muscle, burn energy four hours after completing and basically leave you feeling awesome!!

The exercises are performed for 40 seconds each, 20 seconds rest. The exercises are grouped together in combinations targeting same muscle groups. Each combination is repeated 3 times each, so 3 sets of each exercise in total (apart from heel taps and weighted sit up performed 2 x sets).

The weight I am using is 12.5kg x 2 dumbbells for your reference.

WEIGHTED CRUNCH
HEEL TAPS

LUNGES
LUNGES

SINGLE ARM PRESS
SINGLE ARM PRESS

PLANK HIPS UP & DOWN
PLANK TWIST

HIGH SQUATS
ROMANIAN DEADLIFT

CHEST PRESS
TRICEP PRESS

REVERSE CRUNCH
WEIGHTED SIT UP

CURTSEY LUNGE
CURTSEY LUNGE

BENT OVER ROW
BENT OVER ROW

MANMAKER
SQUAT TO PRESS

I would just like to point out the following key points to this workout:

• This is a real time workout, so if I stop to take a rest, just keep going! Take a break anytime you need to when you feel you can’t do perfect form!

• With the Manmakers at end, treat each part of the movement individually so take your time to stabilise for rows, bicep curl with chest up and press overhead with knees slightly soft.

• With the single arm rows, try to stretch upper middle back by taking it slow at bottom to let muscles lengthen then draw elbow up.

• Make sure during Romanian deadlifts to keep shoulder blades together, knees slightly bent, push bum back and keep head in line with torso as it lowers!

I hope you all enjoy this workout and really allow yourself to feel each contraction!

Happy training!!

Cx

#carolinegirvan @adidas

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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