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Full Body Dumbbell Workout | Home Workout | Myprotein
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Jan 30, 2025
This intense full-body dumbbell workout will target all your main muscle groups and get your heart-rate raised in no time at all. All you need is a pair of dumbbells and 30 minutes of your time to have a super-effective training session led by Barry’s Bootcamp trainer, Mark Ross. He’ll push you to your limits in challenging circuits that are designed to work you hard and get you those results. Think you’re up to it? Give it a go now. Let us know what you think of that brutal finisher in the comments below! #fullbodyworkout #homeworkout #dumbbellworkout #Myprotein ** Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1 At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts.
View Video Transcript
0:00
hey guys i'm mark ross and i'm here with my protein today to give you a 30 minute full body dumbbell workout all you need
0:07
is a pair of dumbbells and a mat and some energy and we're going to get started in like 10 seconds we're gonna do a five minute mobility
0:12
round two long full body rounds then we've got a four minute finisher at the end
0:17
you ready guys we're going to go in five seconds we're gonna go body weight for the first exercise we go two squats into a walkout in three in
0:25
two and one and we're off so you're gonna give me two body weight squats on the second one
0:30
all you're gonna do is walk it out there's no rush whatsoever into a high plank walk it all the way up and it's gonna be
0:36
two deep body weight squats knees over toes again we're just gonna build the intensity up into this workout
0:42
so there's no rush at the start you just follow my actions and you'll get a workout oh down
0:49
so it's about 45 seconds on each exercise so it gives you enough time to feel the
0:55
muscle burning but to get around about 10 12 reps is what we're looking for but nine
1:01
seconds last one deep squat down in five four three two
1:09
from there all right so this time second exercise on the mobility we're gonna go handle these press-ups
1:15
which means hands all the way down off the floor before we power back up you've got a version on your knees if
1:21
you need to as well we're going four seconds guys we go three in two
1:26
we go one all right so all the way down i want your hands off the mat drive yourself away squeeze the triceps
1:32
hold for one second again easier version if you need to hands off knees down and boom push back up i'm gonna go feet
1:39
today ha down you still get your heart rate up even though it's the warm-up we're just
1:46
trying to push the blood around all areas oh
1:51
big stretch drive through ha 15 seconds lock it out if you want to just down
1:58
your knees that's fine then push onto your feet if you can nine eight seven six we go five
2:06
in four we go three we go two ah we go one perfect so shoulders
2:12
triceps chest feeling it now listen carefully we're gonna go onto your knees we've got kneeling roll two dumbbells
2:17
we're not gonna go into your feet from the start we're gonna keep things a little bit simple so kneeling grow four points on the floor
2:24
here we go five seconds elbow past your rib cage up tight in three aim two let's get it
2:31
so squeeze control all the way down notice the tempo that i'm lifting these
2:37
weights with always slow always controlled doesn't matter how heavy you've got your dumbbells at
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home if you're going heavier you're going to do less reps you might get a few more reps if you've gone
2:50
lighter but like i said the same speed should be for everyone hold it control it
2:55
slow it down hold it control it slow it down
3:01
main purpose of the workout is to get your feeling ready obviously to get a little bit warm but get that
3:08
blood in the right muscles that we need it you've got three seconds kneeling roll two
3:13
and one all right put them dumbbells down a little bit progressive now i want to get these legs working again so we're going to go back to that first exercise
3:21
walk ourselves up this time two squat jumps before you walk yourselves all the way down here we go
3:26
all right walk yourselves up remember this time though we're gonna get off one second one two take your time with
3:33
it all the way down walk out plank hold it good go again up two jump squats in these should feel
3:40
nice now should be getting a bit warm if you want to get a little bit deeper no rush in toes wide knees down ha
3:48
in we've got it 20 seconds now now we're starting to feel it's a workout now you got zoned in
3:55
doesn't matter where you're training from your kitchen your garden just zone out push yourself to get
4:02
through this first five minute rounds you'll be flying after that ha nine seconds
4:08
eight seven six five four three two
4:15
oh one we've got one more exercise in this warm-up it's gonna be full body
4:20
dumbbell swings grab a dumbbell two hands on the handle chest is gonna go up nice and proud at
4:28
the beginning okay bring it back down chest to floor at the end three two one drive your hips forward
4:35
chest down squeeze your ass squeeze your back side drive your hips forward get a chest up
4:42
chest down should be a difference hinge at the hips drive your glutes forward going to feel
4:50
it in your hamstrings triceps shoulders abs absolutely taking a hit as well ha
4:58
15 seconds i'm gonna try and get this dumbbell a little bit higher now just over the head height
5:03
last ten seconds get yourself ready this double dumbbell section five four three
5:10
two one perfect we've got 15 seconds guys we're gonna get straight into it two
5:16
dumbbells now full body round it's going to be one lower body exercise
5:22
and then one upper body we're shunting that blood up and down our body here we go two dumbbells now we're going
5:28
reverse lunges nice and simple drop back drive through so
5:34
let that heart rate dip a little bit control your breathing and start pushing the blood exactly
5:41
where you want it ah chest up nice control down drive up control down if you can
5:49
try and keep that knee off the floor okay if you need to you've got that option to put it down i'm going to try and keep
5:55
it up remember first round we're doing upper
6:00
lower so you know you can push yourself to failure because we're going upper body next
6:06
five seconds we go four we go three we go two we go one shake it out if you
6:13
need to perfect ah legs are feeling it now let's get that blood into our upper body one of my favorites
6:20
double hammer curl so it's a bicep curl with your palms facing in i'm going to start facing this way i'm
6:27
going to show you a second just there squeeze all the way down fully stretch
6:33
squeeze all the way down fully stretch don't be running people who throw the dumbbells around we
6:39
control it we drop chest nice and proud squeeze breathe out
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all the way down from the front just in case you need to see in elbows stay exactly where they are drop
6:50
down squeeze control we've got 15 seconds on our biceps left now in come on
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shoulders back 10 seconds don't drop them you don't need to nine eight seven six five
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four three two one you got fifteen perfect so you know the intensity we're working
7:13
out right now we're gonna keep it there don't drop it next exercise two dumbbell squat
7:18
you've got an option for one dumbbell if you want him i'm gonna go with two because this is my workout for the day
7:24
here we go two dumbbells we're gonna bring it up in a position like this feet nice and wide we drop down in two
7:31
in one just here oh control it nice deep squat just like he was doing
7:36
in that first exercise ah everything is progressive in the workouts drop down squeeze notice i'm not
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bouncing i'm taking my time i'm using my muscles to power up ha
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15 seconds now arms are feeling it as well as my legs that's what i want in full body workout
7:58
ha nine seconds we get a rest eight seven six five four three
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we got two we got one shake it out 15 seconds nice work oh that first upper body exercise
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we've got our back and biceps involved second one we're going for the shoulders and triceps here we go seven seconds neutral
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shoulder press palms facing in we go three we go two
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we go one here we go so neutral that means palms facing in slow it down take your time slightly
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bend your legs drive the dumbbells up to the roof again breathe out push
8:38
slow it down tempo is crucial ah now we're getting somewhere 45 seconds
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like i said usually about 10 reps unless you speed it up and
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you don't feel it as much ah 15 seconds now i'm going to try and keep going whoa
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10. we're going nine eight seven six five
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four we go three we go two and rest it down there fifteen seconds
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now it's getting spicy this is what i want now all right so again we're going upper to lower we're gonna go stiff
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leg deadlift two dumbbell knuckles facing forward gliding the dumbbells over my knee get a
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nice hamstring stretch we're going to go in three we go two all right here we go knuckles forward
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glide the dumbbells over your skin hips go back drive yourself up shoulders back remember
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it's your hips that initiate the movement it's not your chest going down so hips go back get a stretch chest
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stays up you want to feel a pull just bend your kneecaps just them big hamstring muscles
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if you've got a mirror near you just make sure your back's nice and straight squeeze your ass forward shoulders back
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get that tension just there nice pull shouldn't feel anything in your lower back all behind your knees you've got like
10:04
nine seconds take your time squeeze your muscle eight we've got seven
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you've got six five four we go three we go two we go one fifteen
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seconds love it guys hope you're staying with me right now oh remember lower to upper so we're
10:22
going to go into a row now bent over row i'm going to use two dumbbells depending what you've got
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you can use one same movement at the bottom of that stiff leg deadlift so you stay here now put your squeeze all right so you stay
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down chest stays down elbows all the way up drive them to the roof
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squeeze and breathe out drop down squeeze and breathe out take your time with it if for whatever
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reason dumbbells down shake it out you get straight back involved don't worry about that it's about good reps don't try and keep
10:53
up with anyone it's all about you every workout is all about you ah
10:59
we've got 12 seconds come on now nine eight seven
11:05
six five four three two dumbbells dropped down oh i
11:11
needed that then getting good the last five seconds you want to be feeling it
11:17
all right next exercise lower body split squats one leg forward one leg back
11:22
we're going to stay on one leg for 45 all right let's grab some dumbbells first we go
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three two all right from here one leg only so take your time
11:33
we're not trying to rush this our feet stay planted we're not moving them or else that's a
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lunge stay exactly where you are we're going down we're going up keep that chest nice and
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proud slow it down push through reset go again
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slow it down push through reset no rush at all all right you want to feel it right
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on top of that kneecap should be burning right now a big vmware muscle
12:02
ten seconds nine eight seven six five
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four you got three you got two oh that was getting spicy then
12:14
we're gonna go back to that other leg after this next exercise we're gonna go back to the upper body for now so last time we did them hammer curls
12:21
this time tuck your elbows in wide as you can i want to see the inside of your biceps
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in the mirror here we go in three and two i'm gonna face you guys
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hopefully you can see the muscles hopefully they're okay in ah down
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inside of your biceps there squeeze lengthen shoulders back go again notice i'm not throwing my hips around
12:46
i'm not trying to bounce the dumbbells i don't care how many reps i get i just want to squeeze
12:51
i want to hold i want to relax go again 15 seconds when you're doing it right it should
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feel good you'll know when you're swinging things around you'll know when you're not working the correct muscles
13:03
10 seconds 9 eight seven six five we got
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four you got three you got two you got one so good so so good if you're keeping up with me
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perfect challenge yourself i'm gonna push myself today remember that split lunge that split
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squat right foot forward left leg back we're going three we go
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two all right let's get it control squeeze drive same thing control movement we're not
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bouncing we're not jumping we're not doing any plyometrics we're trying to build strength
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trying to build muscle we're trying to create shape that's what weightlifting does slow it
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down breathe and push through wherever you're training from right now doesn't matter where in the world ah
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you're training with a lot of other people right now big push slow it down breathe in push
13:57
breathe out slow it down breathe in squeeze your muscle you got ten seconds stay strong nine eight
14:05
seven six five four three two dumbbells down oh
14:13
we've got one more exercise for this first circuit we're gonna finish one of my favorites
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something let's just take your aggression out all right we've got to clean and press we go three
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and two all right here we go so clean the dumbbells see your shoulders if you need to use your legs push and
14:30
twist go again clean the dumbbells to your shoulders push and twist
14:36
slow it down if you need to if you've gone heavy you have to swing a bit more if you've gone light just curl them
14:42
squeeze press push come on now down hinge if you need to
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ha all your body should be feeling nice now everything's switched on if you need your legs you should be
14:54
working right now in 15 seconds you shake your arms out ha in push nine seconds eight
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seven six five four three two get it up
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one fifteen seconds recovery first round done ha all right listen carefully second round
15:15
we're gonna double up we're going two low body two upper body two lower torpo
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so don't worry about making each exercise harder that's what i'm here for we're just going to double it up here we
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go first two leg exercises we go back to the reverse lunges let's do
15:33
so most of these exercises now we're going to repeat but as i said
15:38
we're gonna bundle some hard ones together so we don't have to try and make them harder you don't have to squeeze
15:44
you'd have to increase your reps or increase your weight trust me you'll feel it second exercise slow it
15:50
down in your technique should be good now should be controlled
15:57
squeeze through chest up all right in 10 seconds you're going to shake your legs out only for 15 8
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7 6 5 four three two and one put them down
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now it gets good yeah now it gets good when you need that rest oh that's when you know the workouts
16:19
really kicking in five seconds dumbbells up remember one or two dumbbells we're getting down front squatting three
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in two in one huh i'm in front now knees out wide squeeze in
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when it gets intense that's when it gets fun ah no one ever remembered an easy
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workout it was boring you've got to push yourself outside your comfort zone
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nothing good happens there at all in oh drop down remember two legs two upper
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burn your legs out arms are coming soon don't feel sorry for yourself ah in we've got 15.
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[Music] all right 10 seconds two more reps come on down
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drive five four three two let's get a rest oh then baby's
17:10
out all right ten seconds that's the upper body
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let's get these curls doing hammer curls this time we're going to alternate them so two dumbbells down one's going to
17:23
come up concentrate on that arm three two one left hand side concentrate all the
17:30
way down right hand side squeeze all the way down remember the first exercise
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is not here to burn you out yes you should be feeling it but that second one that's where we
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really get that lactic burn the one that builds muscles the one that makes most people quit
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in down come on now ha 15 seconds on biceps push through people who say they always
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want results but when they do the workouts they don't show it you got to show it especially when you're training at home
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nine eight seven six five four
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three we go two we got one fifteen seconds that's all you need
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all right we're going press we're going to go arnold style which means palms face you as you press you kill them dumbbells
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you're twisting dumbbells all right let's get it hitting your muscles from every single angle today full body workout guys
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three two here we go facing me boom push palms face you facing me
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push twist palms face you elbows in lock it out slow this down now
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you've got that element of a little bit of leg power if you need it right about now is when i
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just want a little bit of help from my legs i don't want to stop i just want that full body to kick in now
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ah 15 seconds come on mark here we go ha lock out control in 10 seconds this
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is the fun part now nine eight seven six
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five four three two so i'm talking about oh down 15
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seconds arms get a break legs twice over you know what we're doing
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ah all right we're going to go back to them stiff leg deadlifts they felt nice remember this is where you're feeling it
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not lower back hamstrings knuckles face forward three seconds keep up two
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we go one drop back hit hamstrings hamstrings back drive your hips forward your back side
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pushes back first like trying to close the car door squeeze up chest proud
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hamstrings get a nice stretch dream ah big deep breaths come on if you notice
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that you're going too fast you're losing form take a big deep breath in reset just go again slow things down
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slow things down yeah you do not want to speed a rep up the rep
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makes you stronger makes your muscle bigger don't try and waste that rep ah we got seven six
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five we go four people three one more for good luck in and squeeze
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good shake it out 15. now we're getting there all right we're gonna go into them split
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squats i'm going to bang out 20 seconds one leg i'm going to change it through 20 seconds next leg we're going to go in
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three you got two all right we got one from there
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20 seconds let's get it down squeeze hold down squeeze what you'll notice in a lot
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of people they go down push back that's doing absolutely nothing yeah don't rest
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constant tension constant tension i plan this session perfectly you get that rest when you need it ah
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down squeeze five seconds we're changing four you got three you got two you got one
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change it round don't rest go straight in go straight in remember arms next
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drop down squeeze through drop down squeeze through ha we got nine seconds everyone eight seven
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six at home five we go four you got three we got two we got one dumbbells down ah
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loving it oh two upper body i'm gonna go upright rolls now two dumbbells
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we're gonna squeeze up elbows higher than your wrist all right we'll go five seconds first of two four
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we go three off issue in two we go one all right so drive elbows higher than this slow it down
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reset go after fire the dumbbells up with your hips unless you need to oh in all the way down reset
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hinge all the way down reset use your hips when you need to yeah ah full body
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workout don't try and minimize anything down in 15 seconds come on now
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in drop nine eight seven six
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five four three come on two one dumb bells down ah now it's getting
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good when it gets intense it gets good it gets fun soldier 10 seconds we're going back to biceps across your
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body curls right dumbbell left shoulder left dumbbell right shoulder squeeze that arm across your chest three
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two well let's get it going here we go lean into it a little bit squeeze drop down let you in a sling hold it
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there drop down shoulders back ah squeeze it every single time what
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dumbbells you've got i'm feeling these babies right now oh hold it if you've gone light tense as hard as
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you can all right do not let one rep go by without you feeling it that's the difference between people who
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go to the gym every day and see no results or the ones are actually educated and you squeeze and you hold
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when you create shape ah ten seconds everyone nine eight seven six five
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four three two one dumbbells down oh so good
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ah all right listen carefully we're going city squats we're gonna tilt the dumbbells down knees are gonna go forward all the way
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to your floor squeeze up we're gonna finish on two legs in three and two
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in one watch me tilt them down all the way down all the way to there okay chest up again
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i want you concentrating on your quads right now drop down power through drop down power proof good
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oh big deep breaths squeeze it out ah keep that tempo you'll want to rest
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and you'll want to stand up don't don't all right keep moving all the way through keep moving ah
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trust me i'm feeling this one just as much as you are we've got 15 seconds come on in drop power ha
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down we go eight seven six five
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four three two one drop down 15 seconds we're going to finish one more legs
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oh don't ask me why i'm doing this don't ask me we're gonna go pop squats all right
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leave the dumbbells there they're gonna come back final round five seconds we're going down from there
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in down get your heart rate up in four in three aim two we've got one wide little touch
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tap through in down anything left in your legs you burn it out now anything left you
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burn it out down i don't want to see anyone resting ah be true to yourself
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chest up nice and proud down don't stop i want to stop right now i'm not going to do it drop in i want results that's the
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difference between a lot of people who aren't getting there year after year
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and you see them people who fly through get that six-pack fast to do things right they do things quick
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and they get it done nine eight seven six
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five four burning three two rest 15 seconds all right listen
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carefully we've got a four minute finisher every move has two moves we're going to
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start on upper body listen carefully it's going to be a renegade roll press-up
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i'm going to go kneeling rolls because these are circular so it's going to be renegade roll left renegade road right and then down one
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press in three and two keep up let's go roll drop roll drop
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one press up knees our feet lock it out go again roll drop just like that first exercise
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remember everything is progressive start slow i told you that intensity will come from
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absolutely nowhere ah in drop 15 seconds now give me two more reps down lock it out
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nice nine eight seven six five four three
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two and 15 seconds rest oh so good we're getting there now all
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right two movements in one listen carefully we're gonna jump ourselves forward dumbbell get up we're gonna sumo squat
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don't worry i'll show you we go four we got three we got two from a high plank position we
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jump dumbbell get up sumo squat drop down jump back take your time with it there in drive in squeeze
26:34
drop down jump back big deep breaths wise drive squeeze your ass forward down come on
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now in drop squeeze
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drop control the movement step back if you need to i'm gonna keep jumping for now in 15
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seconds only less than three minutes in the whole workout you've got to be pushing yourself
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you've got to be true to yourself we go nine eight seven six five
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four three two and there we go drop down are we getting
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there oh told you intensity equals fun you gotta push it you gotta get them
27:17
dolphins we've got two movements we're gonna squat suppress squat down first press second here we go
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three come on mark two one here we go drop down take your time boom power lock
27:32
out go again breathe in wide power lock out these get tough fast
27:39
out drop down ah deep rest pulls the dumbbells out come on ah after
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this movement you get 45 seconds recovery 45
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ah being too nice to hear drop in 15 seconds stay with me ah
27:58
if you need to go to one dumbbell do it don't fully recover nine eight seven six
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five four three two dumbbells down 45 seconds
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oh everything we've been doing builds into this next one it's a 90
28:19
second finisher every movement we've just done then gets put together
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in one big combo move in 30 seconds we're going to go listen it's going to be a roll it's
28:31
going to be a roll it's going to be a press up then you jump up dumbbells to shoulders squats are
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pressed it's called a man maker and it's going to show who wants it or who's just turned up
28:43
ah 10 seconds we go for 90. we get as many rounds done as possible keep up with me keep up all right beat
28:50
me if you can five seconds four here we go three come on two we go one left row we go right row we
28:58
drop down one press up jump forward dumbbells to shoulders squat down bump lock it out go again ha
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jump back knees down go row in row on your feet drop down
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chest press ah jump in don't forget that squat it's easy to forget drop boom lock it out we get down come
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on ah we've got a minute left now i'm gonna get three more i'm gonna do it hit drop push
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in dumbbells shoulders squat down lock it out we go again ah i want to get
29:34
two more minimum promise you ah in on your feet drive come on up dumbbells shoulders
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squat we drive we've got 40 seconds left i'm gonna get two more ah i'm gonna beat
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my record in up feet drop come on now stay with
29:54
uh in lock it out we're getting there oh 20 seconds in push
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all the way through don't stop now don't quit now ah be so an audit yourself in drop
30:09
push 15 seconds ah i bet i've got it i bet i've got it in up ten
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nine eight seven six five four three two
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oh ah on the dot ah guys
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give me ten seconds ah if you pushed it like i did then please let me know please let me know
30:39
such a good workout thank you for joining me ah if you liked it comment
30:44
guys watch out for more videos from my protein coming soon boom see you later
30:50
[Music]
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