Welcome to my 25-minute workout “Ultimate Full Body” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!

“Ultimate Full Body” is an advanced-level dumbbell workout with challenging compound exercises built into a progressively increased work to rest ratio format. We work all our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.

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.

Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!

Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 3 circuits, each with a progressively increased work to rest ratio. With every move you’re encouraged to use good form and full range of motion. The purpose of the workout is to challenge your strength, endurance, power and grit. Light/medium dumbbells are optional. I used 8 lb (3.6 kg) and 10 lb (4.5 kg).

Workout Video:

Workout Breakdown:

There are 3 circuits in this workout, each with the same 9 exercises. For circuit 1, perform each exercise for 40 seconds followed by 20 seconds rest. For circuit 2, perform each exercise for 30 seconds followed by 10 seconds rest. For circuit 3, perform each exercise for 20 seconds followed by 5 seconds rest. Rest an additional 10 seconds between circuits.