Hey team! 💪Join us for a 50 minute Full Body Workout using Dumbbells! Today we are focusing on building strength and muscle.
We’ve designed this session into three targeted blocks, each hitting different muscle groups We'll perform two rounds per block, prioritizing proper form and control to maximize results. Let’s crush it together! 🔥
CRUSH IT NOTES:
Todays Full Body Workout features circuits!
We'll start with lower-body exercises, and then move on to the chest and back followed by the shoulders, biceps and triceps. This session incorporates a nice flow and uses heavy, medium, and light weights.
➡️Light dumbbells: For smaller muscle groups or high-rep sets
➡️Medium dumbbells: For moderate effort on larger muscle groups
➡️Heavy dumbbells: To challenge your strength on compound lifts
🧘♂️ Master Your Form
Always prioritize proper technique to maximize muscle engagement and reduce the risk of injury. Slow it down and nail the basics!
🔝 Progressive Overload
Gradually increase the weight, reps, or intensity over time to continually challenge your muscles and stimulate growth.
🕒 Control the Tempo
Focus on controlled movements, especially during the eccentric (lowering) phase, to maximize muscle activation.
🧠 Mind-Muscle Connection
Concentrate on the muscle you're targeting to enhance activation and effectiveness during each lift.
🌙 Recover Like a Pro
Give your muscles time to rebuild with proper rest, nutrition, and sleep - growth happens outside the workout!
Weights used:
▸ Chris:
45lbs/20kg
35lbs/16kg
26lbs/12kg
15lbs/7kg
▸ Edi:
35lbs/16kg
20lbs/9kg
15lbs/7kg
10lbs/5kg
🎉BUILD Series 3 starts January 6th - 🗓️ 8 week calendar and details will be available in December at chrisedi.com
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0:00 - Intro
0:38 - Warm-Up
BLOCK 1 - LOWER BODY (2 Rounds)
7:47 - Heel Elevated Paused Narrow Stance Goblet Squats
8:51 - Unilateral Stiff Leg Dead Lifts (R/L)
11:01 - Double DB Glute Bridge + Glute Bridge Pulses
12:44 - Contralateral Split Squats (R/L)
13:18 - Ipsilateral Staggered Stance Squat (R/L)
15:35 - Lateral Farmer Toe Walk with Calf Raises
BLOCK 2 - CHEST & BACK (2 Rounds)
26:19 - Unilateral Neutral Chest Press (R/L)
28:30 - Lawn Mower Row (R/L)
30:40 - Pronated Chest Fly
31:45 - Bear Crawl Row to Push Up
BLOCK 3 - SHOULDERS & ARMS (2 Rounds)
40:11 - Eccentric Rotational Shoulder Press (Strict)
42:21 - Unilateral Paused Curls (R/L)
44:31 - Cross Body Tricep Ext (R/L)
46:41 - Front to Lateral Raise
#homeworkout #fullbodyworkout #dumbbellworkout
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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
