Grab a mat, dumbbells, and long resistance bands for this 45 minute full body at home drop-set strength workout. For resistance reference, I have a pair of 25lb, 20lb, 15lb, and 10lb DBs. I also have a light and a heavy resistance band. We will begin with a quick continuous 3 minute bodyweight only warm-up. After the warm-up we will begin our working drop-sets. Exercises are grouped together in a superset. We will perform one exercise with dumbells for 60 seconds. After that exercise, we will grab our band and continue a variation of that same exercise with the band. Once we grab the band our muscles will be pretty fatigued. When needed, rest, take a few deep breaths, and then continue the exercise. Repeat that method until time. We have 14 drop-sets today that will hit both upper body and lower body. The recovery and transition time between the drops is only 15 seconds long, so if needed, take a longer break. After our final drop-set (banded rear delt flies) we will end this full body workout with a seven minute continuous ab burnout (bodyweight only). This is a very very high volume metabolic workout, it should feel quite challenging by the end : )

Let me know how this full body workout goes in the comments below : )

Skip to 2:55 to begin workout
Total Workout time: Approx 45:00
Total Time with Stretching: Approx 50 minutes

Warm-up
Bird Dog (60 seconds)
RKC plank (30 seconds)
Prone supermans to shoulder press (60 seconds)
Prone snow angels (30 seconds)
The Workout
60 seconds each
DB semi pronated shoulder press
Banded shoulder press
15 second break
DB lateral raises
Banded lateral raises
15 second break
DB RDL
Banded RDL
DB top Glute bridges
Banded Glute bridge pulses
15 second break
DB curl to Arnold press
Banded curl to press
15 second break
DB supinated cross body front raises
Banded front raises (neutral to pronated)
15 second break
DB reverse lunge left
Banded iso lunge pulses left
15 second break
DB reverse lunge right
Banded iso lunge pulses right
15 second break
DB tricep extension
Banded tricep extension
15 second break
DB chest fly
Banded standing chest fly, low to high
15 second break
DB hip hinge neutral grip rows
Banded hip hinge rows
15 second break
DB rear delt flies
Banded rear delt flies
Break
Ab Burnout, Bodyweight Only (7 minutes, continuous) 1 minute per exercise
Sprinter sit-ups
Bicycles
Leg lift with crunch
Alt leg lift with crunch
Hip Lifts
Flutter kicks
Double crunch

Add on no-jumping continuous cardio: https://youtu.be/YNuhrI_roXo

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Post-Workout Protein Bars
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Track your HR
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Tank: https://amzn.to/3yKvlvt
Leggings: https://amzn.to/3zUpHZc
Shoes: Nike

Resistance Band Set (exact one I'm using): https://amzn.to/2LrnTC8

Dumbbell Set
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Adjustable DBs (Bowflex)
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Body-Solid Adjustable Workout bench
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Yoga Mat (similar): https://amzn.to/39EvlS1

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