1 HOUR FULL BODY WORKOUT for Strength - With Weights - Build Muscle at Home + ABS

Описание: Team, welcome back! Today we have a 1 hour full body workout. This challenging workout is designed for strength and to build muscle at home with weights. We will use medium and heavy weights today. We also added a no-repeat + Abs circuit at the end of the workout. 👏👏

Crush It Notes *** ⬇️

During this 1 hour full body workout, we will follow body part split within each block. Block 1 is Lower Body strength focused. In Block 2 we will work the back and chest muscles, in Block 3 we will focus on the shoulders and in Block 4 triceps and biceps. Lifting slow and controlled, aiming to enhance strength.
We will finish today`s 1 hour full body workout with a no repeat abs circuit.
Feel free to modify to make this workout your own. Let's get started 🤗

▸ Level: Intermediate
▸ Time: 60 Min + warm up & cool down stretches
▸ Equipment: Dumbbells
▸ Workout 45 sec on, 20/25 sec off

Weights used:

▸ Chris:
44lbs/20kg
26lbs/12kg
15lbs/7kg

▸ Edi:
26lbs/12kg
20lbs/9kg
35lbs/16kg
11lbs/7kg

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0:00 - Intro

0:37 - Warm-Up

BLOCK 1 - Muscle Group Targeting

LOWER BODY (3 Sets each)
5:36 - Heel Elevated Goblet Squats
9:11 - RDL
12:45 - Glute Bridge

CHEST/BACK SUPERSETS (2 Sets each)
16:37 - Double Alt Row + Double Alt Press
20:41 - Chest Fly + Pullover

SHOULDERS

25:01 - Kneeling Shoulder Press
26:11 - Alt Shoulder Press
27:21 - Neutral Grip Shoulder Press
28:32 - Lateral Raise
29:40 - Straight Arm Lateral Pulses
30:51 - Lateral Raise

BICEPS/TRICEPS SUPERSETS (2 Sets each)

32:35 - Kneeling Bicep Curl + OH Tri Ext
36:36 - Neutral Grip Preacher Curl + Offset Tri Push Up (R/L)

BLOCK 2 - No Repeat Circuit

44:57 - Rotational Thrusters
45:56 - Close Row - 2 Sec Hold
46:57 - Double Low Fly
48:00 - Side Step Squats
48:57 - Bicycle Crunches
49:56 - Rear Delt Fly
50:57 - Rev Lunge to High Knee
51:57 - Pinwheel to Outer Curl
52:57 - Skull Crushers

ABS FINISHER - NO REPEAT

54:05 - Leg Raises
55:05 - Double Spider Man
56:06 - Bear Crawl Walk Outs
57:06 - Shoulder Taps
58:06 - Reverse Crunches
59:07 - Side Plank Dip (R)
1:00:07 - Side Plank Dip (L)

COOL DOWN

1:01:17


#homeworkout #fullbodyworkout #dumbbellworkout


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