30 min Full Body Dumbbell COMPOUND + DYNAMIC Workout | No Repeat ( BUILD & BURN )
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- Опубліковано 26 жов 2022
- In this 30 min Full Body Dumbbell COMPOUND + DYNAMIC Workout we will have a combination of 50 seconds Compound Strength sets and 35 seconds dynamic Dumbbell / bodyweight movements with only 15 seconds of rest between the exercises. For the Compound strength movements we will be using our heavy sets of weights to really challenge the muscles and make the last couple of repetitions almost unpleasant. With the Dynamic movements we will switch to some lighter weights and try to get the speed up and do as many reps as we can.
The dumbbells that I am using are:
2x 18kg
2x 10kg
2x 5kg
The Gear that I am using:
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You can Simply increase the intensity of this workout by using heavier dumbbells and/or increasing the volume of the workout by doing this routine for 2x rounds in a row.
Please make sure to do a proper warming up before starting the workout:
• Dynamic Stretch Full B...
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1. Romanian Deadlift to Shrugs (2x18kg)
2. Take over Reverse Lunges (1x10kg)
3. Floor Chest Press (2x18kg)
4. Dumbbell Sumo Tap Down Front Press (1x5kg)
5. Front Squats (2x18kg)
6. Straight Leg Weighted Dead bug (2x5kg)
7. Alt. Kneeling Rows (2x18kg)
8. Alt. Dumbbell Power Snatch (1x10kg)
9. Wide Good Morning to Narrow Squat(1x18kg)
10. Bent Over Dumbbell Boxing (2x10kg)
11. Decline Chest Press (2x18kg)
12. Full Fly Crunches (2x5kg)
13. Glute Bridge (1x18kg)
14. Full Side Raise Alt. Reve Lunge (2x5kg)
15.45 degree Landmine Rows 5x up (1x18kg)
16. Push Up Pike Tap (2x10kg)
1.Alternating Lunges (2x18kg)
2. 5kg Drop Squat Front Hold (1x5kg)
3. 5x Overhead Press - Down (2x10kg)
4. Stiff Leg Deadlift + Upright Row (2x10kg)
5.45 Degree unlocked Semi Sumo Deadlifts (1x18kg)
6. Over DB Jump Flat Down (BW)
7. 3x Pullover 3x Narrow Chest press (2x10kg)
8. Leg + Hip Lift - Knee Tuck
9. Suitcase + Calf Raises (2x18kg)
10. Ski Swings (2x10kg)
11. Dips
12. DB Clean & Press (2x10kg)
13. 2x 2x Lateral lunge Drags (1x10kg)
14. Core Kayak (1x10kg)
15. Decline Chest Fly (2x10kg)
16. Suitcase Suitcase Jump (2x10kg)
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Dumbbells are the BESTs ❤️🔥👑💯
Great workout! I love when it says mission complete at the end!!
Thanks! Great sequence, perfect for apartments, no excuse to skip your working out day even during a business trip in a hotel room.
Perfect Anderson!
I did this the other day and I loved it!
In general, at least for full body dumbbell strength, you do alternating push presses. So the Overhead Press & Down was more taxing than normal. I did it with my normal press weight of 14kg and I ended up taking a few seconds longer breaks at the bottom each time he he.
Wait.. The exercise came on as I was writing the comment-- you are holding 10kg. No wonder they were so much harder for me looool
When the Clean & Press came later, I just could not get 14kg up lol. I had to lower to 12kg. That was fun doing the little hop and splitting the legs-- A first time for me.
I rewound the last round and added my own bicep exercises.
Weights:
16kg, 10kg, 8kg, 5kg
Alternating Kneeling Strict Rows, 15kg - up it to 16kg next time
Hip Thrust - 20kg!
Alternating Back Lunges-- 15kg making sure my knees touched the ground each rep.
Great work
Lieber Daniel,
das war abwechslungsreich und intensiv gleichzeitig. Keine nervige Gequatsche, anspruchsvoll und kreativ.
Hat richtig Spaß gemacht.
Unbelievable... 680 calories burnt... 💪🏼💪🏼💪🏼💪🏼 Thank you Daniel
Thank you so much Daniel. This was awesome.
Outstanding 💯🙌🏻🔥 thank YOU profusely Daniel immensely valued as always. This format IS my top guilty pleasure because I truly subscribe to building a solid strength foundation above all else coupled with fluid body movement. You nail this every time! 👏🏻🙏🏻
great one Daniel, thank you!!!
You continue to bring great content!! I just want to say thank you Daniel!! Love this channel and you!!!
I appreciate that!
This was awesome! 🔥💪🏻 thank you!!
That was awesome, exactly what I was looking for, something full body with weights that was gonna get my HR up and it delivered perfectly! Thank you!
EXCELLENT! Thank you as always!
Fantastic Friday mission - thank you, Daniel.
Beautiful workout. Thanks Sir.
Great break from the normal routine. Loved it🫶🏼
Great workout. Thanks
Yes amazing. Love this ❤️
I really enjoyed this workout. Learned a couple new exercises too, which isn't common for me. Thanks so much.
What a burn! Thanks!
This was an awesome workout. I luv the format as always, the workout went so quickly. Loved it thank you Daniel 🥵☺️
You make me feel like I can accomplish anything. Thank you, Daniel!
That’s a GREAT feeling🙌
THANK You 🤜🤛 Mission complete 💥👌💪
Fantastic workout!
yeah💪🏼weekend pump done🔥Thanks for another week of great workouts👏🏼
I love love love this compound + dynamic exercises... I'm completely done at the end but that's the way to get better.
Thnx Daniel 💪
Great to hear that!
Great workout Daniel. Thanks
My pleasure!
Love your workouts, Daniel... Thank you🙏🏼
You're so welcome!
An interesting strength workout combo with occasional cardio bursts. New style, love it as always.
Very very good workout Daniel, so happy to have you as my coach 💪💪💪
You rock!
Amazing workout today, thanks 💪🏼💪🏼🇪🇸
The best as always 🎉
I love how you’re keeping it real w these vids.
I just did this one combined with your last kettlebell blast workout since they're quite the same format and I am drenched in sweat. Due to the same exact timer, I have to say that it felt like a non-stop 1 hour workout. But I feel great and proud that I did it! And thankful to have a healthy body. Thank you so much!!!🥰
Great Job!
Fantastic Daniel, really powerful 🧨 with the proposed weights. Thank you very much 🙌👏🙏😅✊️
Thank you for this great workout
You're so welcome!
Loved it! 🔥
Hi Daniel…always loving your workouts❤ i skip the gym sometimes because my busy schedule and you rescue me with your awesome videos! 😊
haha...Right balance is the key! Keep it up Nohelia!
👏👏💪🏻👏👏Thank you . Enjoyed the pace & variation 🥵😆
Great Thursday workout
For me. Thank you
Amazing 🤩
Gods, loved it!
Wow wow !! I’m drenched 🎉 awesome workout
Awesome full workout
Amazing 🎉
Super!
Hell to the yes, please make more of these, I will either get in really wicked shape or die. 🎉🎉💀
Yeah baby! Excellent work out to start my Saturday and to sweat out the after work beers from last night! Thanks boss! 💪🏽🔥🔥🔥💜
Another great workout Daniel!
Move #14: Full Side Raise Alt Rev Lunge! New move for me!
I love finding new moves in your workouts!
Thank you so much always for all your workouts!
Have a fantastic day!
Thank you Anna! You too!
Her zamanki gibi şahane bir antrenman çok teşekkür ederim. 🙋♀️🥰🌺🤍👏
I love your workouts, they are amaizing 💪🏼🇪🇸
I love this variation of exercises!!! This was an awesome workout!! THANK YOU!!😊😊👍👍👏💪❤
You're so welcome!
The best!
💯 thanks
🐟thanks very good job
As soon as
Hi daniel, great workout. I have been following you since the pandemic started. I canceled my gym membership and I have never felt and looked better. Thank you
Such an awesome workout. I am so drenched! Loved it!
Great job!
Great workout! Nice mix of moves.
Thank you!
Bom dia! Excelente 😘Obrigadaaa!
I got up extra early to do this one so I wouldn't miss my flight! I loved the clean and press. Thank you for the fun workout. :)
You're so welcome!
great workout, love the music on all the workouts cheers
Glad you like them!
First session w you. Excellent!
Awesome
Thx. Daniel! 🌟🌟🌟👍👍👍🤗
You're welcome
Not sure how I missed this. It was awesome.
Good!!!
Very good !!!! 🎉
Thanks!!
love it, love it, love it! 💪 I´m dead now and i feel like a 💩, but it was fun. Like these wods about build and burn.
Used the lighter weights for most of the workouts, but at least I showed up! 😆 Definitely still got a good sweat in 🥵🤘
Well done
🔥LOVE the novelty and edit 👏🙏 ...and the thumbnail 😉😆
Subscribed!
Wow👍👌🤜
🔥 🔥 🔥 🔥 🔥 🔥
OK, you got me here. Had to make some couple of extra rest
As said before, it's absolute killer 🥵🥵
Daniel just casually trying to kill me with this one lol ... I was twice as sweaty as you haha, I need to practise. I am too weak for a lot of the movements still.
You will get there! Step by Step, Keep Pushing :D
💥💯💥💯💥💯💥💯💥👊💪muy buena rutina
Another bad ass
Among all of them my most favorite one is Core Kayak, cause it not only effect the torso area but also the quads and biceps & shoulders.. Literally sir your moves are so clean and defined and deep, it gives me confidence and encouragement to go for those last reps even though my body gives up.. Hats off to your consistency and unique style of workout, the arrangement of those exercises back to back kick me mentally every time (in a positive way) and your smile in last makes every pain of mine go away ❤💪🙏
Thank you Piccola!
@@DANIELPTFITNESS always welcome sir 😊
Completed ! But took more rest in between exercises 🔥🔥
Great job!
Omw!!!! My legs just gave in towards the end and I couldn't finish, next time I hope to reach the end😅
Please more compound movements ❤
讚👍
Loved this work out , great Saturday morning get the adrenaline pumping x
Great job!
🥵🥵🥵
Thank you~ 😃👍
I struggled up to 21:11 and I will back to start all over tomorrow. Very tough day 1 with my 10kg dumbells
♥
Day 2 done and closer to the finish. 28:08
🎉🎉🎉
👍😁
Ouch
Es war super 🥵🥵💪💪🙂
😅✌🏼👊
😅
the ads are killing me :(
Use them as your “zen - moment “ 😁