60 min Full Body Workout with Weights - Build Muscle and Strength: Day 10 / Build Series 3

Welcome to Day 10 of Build Series 3! Today we have a 60 min intense full body workout with weights, that is all about targeting each major muscle group with a combination of strength and stability exercises. We’ve designed this full body workout to not only build muscle but also enhance your control and balance.

Pay special attention to movements like the Goblet Forward Lunge with Calf Raise. Keep it slow and controlled, focusing on balance as you transition into the calf raise to engage your core and lower legs. During the tricep kickbacks, follow Edi for the modification.
We are using the heel elevation wedges in today's workout, if you don`t have one, just use a thick book instead.

With 50-second work intervals, this workout will challenge your endurance and control while reinforcing functional strength. Grab your dumbbells, take your time with each movement, and let’s get started!

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

Weights used:

▸ Chris:
45lbs/20kg
26lbs/12kg
20lbs/9kg

▸ Edi:
35lbs/16kg
20lbs/9kg
15lbs/7kg

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WORKOUT DETAILS

0:00 - Intro

1:40 - Warm-Up

7:47 - Heel Elevated Suitcase Squat (2x)
9:02 - RDL (2x)

12:47 - 1 & 1/4 Goblet Squat
14:02 - 1 & 1/4 RDL

15:22 - Rotational Chest Press (2x)
16:37 - Single DB Pullover (Knees Up 2x)

20:22 - Hex Press
21:39 - Cheat Rows or Pendlay Row

23:26 - Reverse Lunges (2x)
24:44 - Goblet Forward Lunge with Calf Raise (2x)

28:28 - Single Leg Glute Bridge (Right)
29:43 - Single Leg Glute Bridge (Left)
30:57 - Rolling Calf Raise

32:17 - Curl with Hammer Eccentric (2x)
33:32 - Dead Stop Lying Tricep Extension (2x)

37:18 - Pinwheel Curl
38:33 - Pronated Tricep Kickback

39:52 - Shoulder Press (Right 2x)
41:09 - Goblet Lateral Lunge with High Knee (Right 2x)
42:26 - Shoulder Press (Left 2x)
43:41 - Goblet Lateral Lunge with High Knee (Left 2x)

49:54 - Lateral to Straight Arm Raise

51:08 - Frog Pumps

52:28 - Split Squat Contra (Right)
52:58 - Split Squat BW (Right)
53:48 - Split Squat Contra (Left)
54:18 - Split Squat BW (Left)
55:07 - Constant Tension Chest Fly
56:27 - Row to RDL
57:47 - Split Stance Calf Raise (Right)
58:17 - Split Stance Calf Raise (Left)
59:07 - Glute Bridge with Pulse
1:00:30 - Squat to Curl

1:02:11 - 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.