50 Min Challenging Full Body Workout - Strength & Power: Day 22 / Build Series 3

Welcome Team, to WEEK 4, Day 22 of Build Series 3! We are going to have a strong, intense and very challenging week right before we start our Deload week. 🙋‍♀️🙋‍♂️🤛
This 50 min full body strength and power workout is designed to challenge you with a combination of heavy compound lifts, functional movements, and core-focused exercises. 💪 You’ll build strength, improve endurance, and engage your entire body in this dynamic session. From powerful strength-building moves to functional training that enhances balance and mobility, this workout has it all. Grab your dumbbells, clear some space, and get ready to push yourself while staying strong and focused.
We are using medium set of dumbbells today. Have a great workout Team!

▸ Time: 50 Min + warm up & cool down included extra
▸ Equipment: Medium Dumbbells
▸ Workout: 45/60/ ON + 25 sec OFF + water breaks

Weights used:

▸ Chris:
12kg / 26 lbs

▸ Edi:
9kg / 20lbs

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WORKOUT DETAILS:

0:00 Intro
1:00 Warm Up

Workout:
6:53 Curl Hold to Alt Rev. Lunge r/l
10:24 Skater Hop + Hold

11:54 RDL to Row to Wide Row
15:24 Skater Hop + Hold

17:10 Diagonal Reach
19:30 Cross Body Mountain Climber

21:00 Glute Bridge Marching
23:20 Cross Body Mountain Climber

25:05 Alt Push Press + Curl
28:35 Alt DB Swing

30:05 Plank Drag Through + Push Up
33:35 Alt DB Swings

35:35 Deadlift to Upright Row
39:05 Bear Crawl Leg Extension

40:50 Alt Renegade Row + Alt High Pull
44:21 Bear Crawl Leg Extension

46:06 DB Clean to Squat
49:36 Hollow Hold Chest Press

51:07 DB Russian Twist to Press
54:37 Hollow Hold Chest Press

56:21 Cool Down

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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.