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45-Minute Total Strength Dumbbell Workout

Welcome to my 45-minute live stream full body strength workout. We work all our major muscle groups in a 3:1 work: rest ratio, 8 minutes at a time. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 4 sets of 8-minutes each. Each set has 4 unique compound exercises done twice. The purpose of the workout is to increase your functional strength and endurance. I used 4 lb and 8 lb weights.

Workout Video:

Workout Breakdown:

There are 4 sets in this workout. Each set includes 4 exercises performed for 2 rounds – 45 seconds work followed by 15 seconds rest. There is a 1 minute rest between each set.

Exercises

Set 1

  1. Alligator
  2. Reverse Lunge + Hammer Curl
  3. Dead Lift + Upright Row
  4. Side Lunge + Balanced I-Raise (L/R)

Set 2

  1. Snatch
  2. Bent Row + Reverse Fly
  3. High-to-Low Lunge (L/R)
  4. Squat + Arnold Press

Set 3

  1. Side-Lying Crunch (L/R)
  2. Bicycle + Chest Fly
  3. Kneeling Front + Lateral Raise
  4. V-Sit Weight Pass

Set 4

  1. Kettlebell Swing + Step
  2. Side Lunge + Rack + Curtsy (L/R)
  3. High March
  4. Walking Burpee + Push Press

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