30 Minute Full Body Dropset Strength Workout | Dumbbells Only | No Jumping |
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Grab allll the dumbbells and a at for this 30 Minute Full Body Dropset Strength Workout. I also recommend grabbing a mat and hydration as well. For resistance reference, I have a pair of 25lb, 20lb, 15lb, 10lb, and 5lb dumbbells. Just grab what you have handy! Of course, I'll tell you what weight selection I am using, but you and I are different, so find a weight selection that feels challenging for you while maintaining really great form!
Today's format is dropsets. We will perform one exercise with a heavier, challenging weight for 60 seconds. We will then have ten seconds to transition/ drop the weight and continue fatiguing the same or similar muscle group for another 60 seconds. During this "drop" we will perform the first 45 seconds with 1 to 1/4 rep tempo, and the final 15 seconds we will pulse it out. After our dropset is up, we will have 15 seconds to recover before moving on to a new dropset. If needed, drop your weight multiple times during the set- this one is high rep and fatiguing! You can also rest/pause of physically hit the pause button if needed as well. π So meet me on your mat with and letβs get to work! π€β€οΈπ€ Let me know how it goes in the comments below! Skip to 2:35 to begin workout Workout time: Approx 31:00 Workout time with stretch: 35:00 Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5 Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5) Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM The workout 60 seconds heavier weight / 10 seconds transition and drop weight selection 45 seconds 1 to 1/4 rep / 15 second pulses / 15 second recovery DB Lat Pullover with crunch, BW double crunch DB chest press, DB chest fly DB Goblet Squat, DB Low Squat DB Kneel to Press L, DB Squat Press L DB Kneel to Press R, DB Squat Press R DB Neutral grip row, Single DB Row DB RDL, DB RDL to Squat DB Pronated Row, DB Reverse Fly DB Curl to Press, DB Tricep Extension DB Sumo Squat, Single DB Sumo Squat DB 4 way lateral raise, DB lateral raise Burnout - 60 seconds each Pushups High to Low Plank Mt Climbers Forearm Plank Hip Taps Plank hold (30 sec) Additional Add-Ons to Compliment this Workout: Abs: 10 Minute Lower Ab Workout: https://youtu.be/lB3M3ONHLvI 10 Minute Full Ab Workout No Planks: https://youtu.be/vCIJoPdGY9E Cardio: 20 Minute Cardio and Core Low Impact: https://youtu.be/t5UObEUIZFo 30 Minute Cardio Kickboxing and Abs: https://youtu.be/rOsM8gmd-Ng Stretch 13 Minute Mid/Upper Back Stretch: https://youtu.be/jk5tpICKjDo 20 Minute Lower Back Stretch (gentle, relaxing): https://youtu.be/9IhliKO3HEw 15 Minute Hip Stretch: https://youtu.be/tX1V-tNjOHU 15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k 15 Minute Upper Body Stretch: https://youtu.be/y51kiEYKHBA Tag me in your posts & stories on IG: @lariemidkiff Follow "Fit By Larie" on Facebook! Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!) MUSIC: π΅ All songs are licensed from epidemic sounds and soundstriped |