1 HOUR DUMBBELL FULL BODY WORKOUT AT HOME

Caroline Girvan

1 Hour Dumbbell Full Body Workout at Home – working on every muscle group with compound movements and complete body exercises to help you become stronger, build lean muscle and burn energy four hours after completing

Each exercise is performed for 40 seconds, 20 seconds to rest and to get ready for the next exercise. The exercises are grouped together in combinations targeting equal muscle groups. Each muscle group combination is repeated 3 times, so 3 sets of each exercise in total.

The weight your trainer Caroline is using is 12.5kg x 2 dumbbells (for your reference).

The 1 Hour Dumbbell Full Body Workout consists of:

WEIGHTED CRUNCH
HEEL TAPS
LUNGES (2x)
SINGLE ARM PRESS (2x)
PLANK HIPS UP & DOWN
PLANK TWIST
HIGH SQUATS
ROMANIAN DEADLIFT
CHEST PRESS
TRICEP PRESS
REVERSE CRUNCH
WEIGHTED SIT UP
CURTSEY LUNGE (2x)
BENT OVER ROW (2x)
MANMAKER
SQUAT TO PRESS

Training Goals:

Abs
Core
Arms
Back
Chest
inner and outer tighs
booty

Tips from Caroline:

Make adjustments whenever and wherever you need to
Take a break anytime you need to
With the Manmakers at end, treat each part of the movement individually
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