Ready for one hour hitting the entire body? Quads, hamstrings, glutes, back, chest, shoulders, arms and core using dumbbells & bodyweight compound and isolation exercises to make you work really hard!

For this 1 hour full body workout, you will need a pair of dumbbells, your mat and a chair!

The dumbbells I am using for your reference are 15kg each and 8kg each!

SQUAT x15
RDL x15

RENEGADE ROW x10
LANDMINE ROW x20

LUNGE x15
FWD STEP LUNGE x15 (same foot forward)

LUNGE x15 (switch side)
FWD STEP LUNGE x15 (same foot forward)

SHOULDER PRESS x10
WIDE CURLS x10

STAGGERED RDL x15
STAGGERED SQUAT x15 (same side)

STAGGERED RDL x15 (switch)
STAGGERED SQUAT x15 (same side)

SQUAT TO PRESS x10
ALT REAR LUNGES x20

DIAMOND PRESS x15
PULLOVER x15

SIT UP x10
ALTERNATING HOVER REACH x30

BULGARIAN LUNGE x15
SINGLE LEG DECLINE PUSH UP x5

BULGARIAN LUNGE x15
SINGLE LEG DECLINE PUSH UP x5

ALTERNATING LATERAL RAISE x10
ALTERNATING REAR FLY x10

KNEEL TO SQUAT x10
NARROW TO WIDE SQUAT x10

KNEEL TO SQUAT x10
NARROW TO WIDE SQUAT x10

DIPS x15
TRICEP PUSH UPS x5

MAKER x5
X BODY MOUNTAIN CLIMBERS x30

You will notice the body exercises will be just as, if not more challenging in a different way!

Remember 3 minutes is quite a length of time so it is important you know when to pause and reset to remain great form!

1 hour full body lets 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