1 Hour Standing Strength Training Workout with Weights | NO JUMPING!

Gather your dumbbells and get ready to build strength and lean muscle during this standing only,1 hour workout!

You’ll need a variety of dumbbells to complete this workout. I used a set of + 5kg/10Lbs + 7kg/15Lbs + 12.5kg/27.5Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level

How it’s done: There are Circuits to complete. Complete 2 rounds of each circuit:
Round 1:50 secs work/15 secs rest
Round 2:35 secs work/10 secs rest
*At the end of each circuit complete a 60 second max rep set of Alternating Arm Dumbbell Swing
______________________________________
Circuit 1
1️⃣Goblet Squat with 3 second Hold (12.5kg/27.5Lbs)
2️⃣Alternating Clean & Press (12.5kg/27.5Lbs)
3️⃣Reverse Lunge & Twist (L) side (7kg/15Lbs)
4️⃣Reverse Lunge & Twist (R) side (7kg/15Lbs)
5️⃣Double Arnold Press (7kg/15Lbs)
6️⃣Deadlift to Row (7kg/15Lbs)
7️⃣X Body Curl Combo (7kg/15Lbs)
8️⃣Halo to Squat (7kg/15Lbs)
9️⃣Alternating Wood-chops (7kg/15Lbs)
*Alternating Arm Dumbbell Swing x 1 minute Max Reps (12.5kg/27.5Lbs)
.
Circuit 2
1️⃣Alt Goblet Fwd Lunge (12.5kg/27.5Lbs)
2️⃣Sumo Deadlift with Pause (12.5kg/27.5Lbs)
3️⃣Snatch (12.5kg/27.5Lbs)
4️⃣Curtsy Lunge (7kg/15Lbs)
5️⃣Hang Squat Clean and Press (7kg/15Lbs)
6️⃣Fly to Tricep Kickback (5kg/10Lbs)
7️⃣Curl to Squat Swing (5kg/10Lbs)
8️⃣Standing Abduction (L) Side (7kg/15Lbs)
9️⃣Standing Abduction (R) Side (7kg/15Lbs)
*Alternating Arm Dumbbell Swing x 1 minute Max Reps (12.5kg/27.5Lbs)
.
Circuit 3-
1️⃣RDL’s (12.5kg/27.5Lbs)
2️⃣One DB Thruster (12.5kg/27.5Lbs)
3️⃣Lateral Lunge to Sumo Deadlift (12.5kg/27.5Lbs)
4️⃣SA Supported Row to Fly (L) Side (7kg/15Lbs)
5️⃣SA Supported Row to Fly (R) side (7kg/15Lbs)
6️⃣Standing DB X Body Crunch (7kg/15Lbs)
7️⃣Lateral to Alt Front Raise (5kg/10Lbs)
8️⃣SA O’head Tricep Extension (L) Side (5kg/10Lbs)
9️⃣SA O’head Tricep Extension (R) side (5kg/10Lbs)
🔟 DB Core Twists (7kg/15Lbs)
*Alternating Arm Dumbbell Swing x 1 minute Max Reps
Workout Complete 🔥Burn 436 calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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