1 HOUR FULL BODY WORKOUT with Dumbbells – Strength & Cardio | Circuit Series Day 4

Ready to put the work in? 60 minutes of strength and endurance, with emphasis on thinking about alignment of your entire body with each movement whilst heart rate is elevated with some cardio full body movements! This full body workout will challenge you in many ways!

Below are some points to think about when performing these movements!

Wide to Narrow push ups
Aim chest to floor, not the head! It is easily done without realising sometimes but keep neck steady, looking straight between hands and core & lower body braced!

Rows
Best to begin in a standing position. Literally stick the chest out, retract shoulders, push hips back to lower into position. Your back should remain steady! Ensure you move through full range of movement!

Shoulder press
Keep knees ‘soft’ rather than bent. Keep elbows slightly in front of being in line with shoulders.

Romanian Deadlifts
During any of the RDLs in this session, take your time! Manipulate your position to feel deeper stretch in hamstrings by slowing it down, pushing chest out even more, ‘slight’ bent at knee, dumbbell close to body throughout! I like to pause for a second to really allow muscles to lengthen.

The timer will be on for 40 seconds of work, 10 seconds rest.

We have 1 minute rest between 3 complete rounds of each circuit!

For this full body workout, you will need a pair of dumbbells, your mat and a chair for dips, decline push ups and Bulgarian lunges!

The dumbbells I am using for your reference are 10kg!

X3!!!

WIDE TO NARROW PUSH UPS
BENT OVER ROW
SUPINE ROW
1 1/2 REP BULGARIAN LUNGE
SWITCH SIDE!
DB SPRAWL

DECLINE PUSH UPS
SHOULDER PRESS
DIAGONAL PRESS
1 1/2 REP SQUAT
SQUAT TO PRESS (one side)
SWITCH SIDE!

1 1/2 PUSH UP
RDL TO SQUAT
STAGGERED RDL TO STAGGERED SQUAT
SWITCH SIDE!
SNATCH
SNATCH

X2!!!

TRICEP PUSH UPS
DIPS
1/2 REP RDL
STAGGERED RDL TO LUNGE
SWITCH SIDE!
ALTERNATING DUMBBELL BURPEE!
Finisher!

20/20!

SQUAT TO PRESS x2 dumbbells
SQUAT TO PRESS x1 dumbbell

You will notice that you can make every single rep that bit more challenging by focusing on depth, control, pace and alignment! I am sure you will absolutely be feeling accomplished after these 60 minutes!!! 👊🏼👊🏼👊🏼👊🏼

Smash it!!! 🤩

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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.