4 day 55 min Bodyweight 2 x Dumbbell 2 x Kettlebell Full Body Workout

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Experience Advanced (3+ years)
Time 57 minutes/day | 4 days/week
Goals
Equipment
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Average Exertion
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50%
Average Cardio Intensity
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30%

A full-body workout consists of a training session that hits every major muscle group in the body such as the back, chest, shoulders, legs, arms and abs. However, unlike training splits in which you do multiple exercises for one muscle group, you’re doing fewer movements for each one and hitting them in a balanced approach. 

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Description

Week 1 Overview


Day 1 - Full Body

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Neutral Grip Alternating Dumbbell Row demonstrationPlay Neutral Grip Alternating Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Upper

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Cobra demonstrationPlay Cobra demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Kettlebell Renegade Row demonstrationPlay Kettlebell Renegade Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Dumbbell Tricep Kickback demonstrationPlay Bent Over Dumbbell Tricep Kickback demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Full Body

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Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bicep Curl Pronated Grip demonstrationPlay Dumbbell Bicep Curl Pronated Grip demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Floor Rows
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Plank Leg Raise demonstrationPlay Plank Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 7 - Pull

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Renegade Rows From Bear Crawl Position
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Alternating Renegade Row with Kettlebell demonstrationPlay Alternating Renegade Row with Kettlebell demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Romanian Deadlift with Dumbbells
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Pushup demonstrationPlay Kettlebell Pushup demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/20/2021, UTC


Last Updated: 10/20/2021, UTC

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