Full body workout targeting major muscle groups using compound exercises and sets of 4! Back, shoulders, chest and lower body using dumbbells and bodyweight for a challenging strength training workout that requires determination and focus!

For this full body workout you will need a pair of dumbbells and your mat!

Optionally, a yoga block, a thick book or a stepper for raised squats with the heels and raised lunges with the feet!

The dumbbells I'm using for your reference are 15kg each and 9kg each!

If you have a variety of dumbbells, you can keep them nearby to go heavier or lighter as you workout!

The timer will be on for most of the workout for 40 seconds of work and 20 seconds of rest!

RENEGADE ROWS X4

HIGH HEEL SQUATS x4

CHEST PRESS x4

Full stop slots x4

SHOULDER PRESS x4

STATIC SLOTS X4

DEAD POINT PUMPS x4

REAR STEP LUNGE (dumbbell opposite side) X4

ABDOMINALS WITH CROSSED ARMS x4

Finisher!

30/30/30/30

1/2 REP OF ELEVATED SQUATS!
PUSH PULSIONS!
1/2 REP OF ELEVATED SQUATS!
PUSH PULSIONS!

What a way to end!! My whole body worked so hard!

Those Renegade Rows at the beginning require so much effort from your entire body to control the dumbbells… it sets the tone for the rest of the workout!

Congratulations in advance for making this one!!

Let's go!!!!

CX

Always make sure to warm up before any workout. Here is my 5 minute warm up routine: https://youtu.be/c0VxUFHdYzs

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Here is today's optional add-on: https://youtu.be/5bgVXyP0IIM

Full Beastmode Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPU7VPqNkXyhKX9x9Nmfq437

My FREE training programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Epic Heat: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUcupe9O1IKpC_GhHuHW96r

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Disclaimer: If you are new to exercise or considering starting a new fitness program, you should consult your physician. This video may offer health, fitness, or nutrition information and is intended for educational purposes only. This information is not intended to be a substitute for seeking professional medical advice or suggested treatment. Please be aware that performing any exercise or program is at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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