⏱️Skip to 0:53
45 MIN FULL BODY STRENGTH Workout With Weights (Warm Up & Cool Down Included)
by MadFit
💡 TLDW (Too Long; Didn't Watch)
45-minute full body strength workout with dumbbells including warm-up and cool down
by MadFit
45-minute full body strength workout with dumbbells including warm-up and cool down
A complete strength training workout targeting all major muscle groups using dumbbells. Includes warm-up, five supersets of compound exercises, and a cool down stretch. Suitable for home workouts with minimal equipment.
Start with light cardio - jog in place or step side to side for 2-3 minutes to elevate heart rate. Follow with arm circles, chest stretches, hamstring stretches, hip circles, and wrist rotations.
Perform deadlifts for 40 seconds, rest 20 seconds, then reverse lunges for 40 seconds. Repeat 3 times. Keep back straight, hinge at hips, slight knee bend throughout.
Sumo squats with wide stance and dumbbell held horizontally, then side lunges with lateral raises. Complete 3 rounds of 40 seconds on, 20 seconds rest.
Bicep curls with controlled movement, full extension at bottom. Follow with push-ups (on toes, knees, or with resistance band for support). Complete 3 rounds.
Seated shoulder press with heavy dumbbell held horizontally. Follow with gorilla rows from tabletop position, keeping hips and shoulders level. Complete 3 rounds.
Skull crushers lying on back, keeping elbows stationary. Follow with crunches and leg drops, pressing lower back into floor. Complete 3 rounds focusing on core engagement.
Cobra stretch, puppy pose, tricep stretch, thoracic rotations, hamstring stretches, and glute stretches. Hold each stretch for 30-60 seconds to aid recovery.