30 min Full Body Dumbbell COMPOUND + DYNAMIC Workout | No Repeat ( BUILD & BURN ) 

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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