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Full Body Dumbbell & Band Blast

Get ready to work every muscle from head to toe! This energizing session combines strength and burn in a way that leaves you feeling accomplished and strong from start to finish.

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Workout Breakdown

Warm-Up

1

Shoulder Circle

1 set × 30s

1

Hip Circle

1 set × 30s

1

Bodyweight Squat

1 set × 10 reps

1

Inchworm

1 set × 6 reps

1

Glute Bridge

1 set × 12 reps

1

Arm Swing

1 set × 30s

Main Workout

4 circuits
1

Dumbbell Goblet Squat

1 set × 12 reps

2

Dumbbell Romanian Deadlift

1 set × 12 reps

4 circuits
1

Dumbbell Bench Press

1 set × 10 reps

2

Dumbbell Bent Over Row

1 set × 10 reps

3 circuits
1

Dumbbell Shoulder Press

1 set × 10 reps

2

Resistance Band Pull Apart

1 set × 15 reps

3 circuits
1

Dumbbell Reverse Lunge

1 set × 10 reps

2

Dumbbell Bicep Curl

1 set × 12 reps

3 circuits
1

Dumbbell Tricep Kickback

1 set × 12 reps

2

Resistance Band Lateral Walk

1 set × 30s

Core Finisher

3 circuits
1

Plank

1 set × 30s

2

Dumbbell Russian Twist

1 set × 16 reps

3

Dead Bug

1 set × 10 reps

Cool Down

1

Child's Pose

1 set × 45s

1

Hip Flexor Stretch

1 set × 40s

1

Seated Hamstring Stretch

1 set × 40s

1

Chest Opener Stretch

1 set × 40s

1

Foam Roll Quads

1 set × 45s

1

Foam Roll Upper Back

1 set × 45s