40-Min Dumbbell Circuit for Full Body Strength | No Gym, At-Home Workout

Описание: 🔥 Power up your entire body with this 40-minute strength and conditioning workout!
This session is broken into 4 focused groups: Legs & Glutes, Chest & Back, Shoulders & Arms, and Core & Conditioning. Using just a pair of dumbbells, we’ll combine compound and isolation moves to build strength, boost endurance, and leave you feeling powerful from head to toe — all from home.

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🏋️‍♂️ WORKOUT STRUCTURE
✔ 4 Groups – Each with 3 exercises
✔ 2 Rounds per group
✔ 50 seconds ON / 20 seconds REST
✔ Focus on strength, endurance & total-body definition

00:00 Intro
00:45 Warm-Up

CIRCUIT 1 – Legs & Glutes
04:10 Squat to Shoulder Press
05:15 Romanian Deadlift to Upright Row
06:20 Reverse Lunge With Bicep Curls
07:25 Sumo Squat To High Pull
08:30 Step Back Lunge to Knee Drive
09:35 Step Back Lunge to Knee Drive (Switch)
10:40 Repeat Circuit 1

CIRCUIT 2 – Shoulders & Arms
18:15 Lateral Raise to Front Raise
19:20 Plank Row to Tricep Kickback
20:25 Bent Over Row to Reverse Fly
21:30 Single Arm Snatch
22:35 Single Arm Snatch (Switch)
23:40 Repeat Circuit 2

CIRCUIT 3 – Chest & Back
30:11 Goblet Squat 2x Pulse
31:15 Chest Press to Chest Fly
32:20 2x Glute Bridge 2x Chest Press
33:25 Pullover to Skull Crusher
34:30 Bicep Curls to Arnold Press
35:35 Repeat Circuit 3

41:25 Cool Down

✅ TIPS FOR SUCCESS
✔ Choose a weight that challenges you without compromising form
✔ Focus on full range of motion & control
✔ Modify or pause as needed
✔ Stay consistent and track your progress

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📢 DISCLAIMER: Before starting any workout, consult your doctor to make sure it's safe for you. Keep in mind that all forms of exercise carry some risk of injury. By participating in this workout, you acknowledge and accept those risks, and voluntarily assume full responsibility. DEYOFIT is not liable for any injuries or issues that may occur.

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