Chris & Edi: 1 Hour FULL BODY WORKOUT with DUMBBELLS | Pure Strength & Muscle

I have been on vacation for nearly two weeks. I had great intentions to workout while on vacation. I even brought resistance bands. But I did not workout at all. At least not a scheduled/structured workout. I did do a lot of hiking in the mountains so my lower body got a lot of work. Not so much the upper body. So this is the first workout I’ve done in nearly two weeks and it was the perfect way to get myself back into the groove. It felt wonderful!

1 Hour Full Body Workout is comprehensive full body strength workout. But it is more than that. With the long stretch at the end you are also getting some much needed flexibility and mobility. Because I have not lifted weights in 2 weeks, I was conservative with most of my weight choices. I still felt this workout everywhere. It is long, so not something I can do on normal work days but since I don’t go back to work until Monday, I was able to start the new year with a nice long intense full body strength workout.

This is an interval based workout. The interval and recovery times vary and are noted in the breakdown below. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. Chris and Edi preview the next move during the recoveries. There is a progress bar in the upper left hand side of the screen counting down the workout time as a percentage. This is a follow along workout, set to music with no talking.

1 Hour Full Body Workout is 1:19:29 minutes; 5:21 minute warm up and 9:40 minute stretch. Equipment: dumbbells, heel wedges and a fitness mat. You also need something to hold onto for balance–chair or wall. Chris is using 20kg/45 pound, 12kg/26 pounds, 9kg/20 pound, and 7kg/15 pounds dumbbells. Edi is using 16kg/35 pound, 9kg/20 pounds, 7kg/15 pound, and 5kg/11 pounds dumbbells. The weights listed below are what I used.

Block 1: Lower Body

1. Heel elevated squats for 50 seconds (heels are elevated on heel wedges) (30# DBs)
2. 30 second rest
3. Repeat #1 & 2
4. RDLs for 50 seconds (Romanian deadlifts) (30# DBs)
5. 30 second rest
6. Repeat #4 & 5
7. Glute bridge for 50 seconds (lay on mat with knees bent and feet close to glutes, barbell or DBs rest on hips, raise and lower hips) (30# DBs)
8. 30 second rest
9. Repeat #7

45 second rest

Block 2: Lower Body

1. Kickstand squat for 45 seconds (single leg squat, hold one DB at same side as working leg, other leg is in kickstand) (one 30# DB)
2. 15 second rest
3. Standing abduction for 45 seconds (hold onto something for balance with one hand, other hand holds a DB against one thigh, lift and lower leg out to side) (one 15# DB)
4. 25 second rest
5. Repeat #1-4 on other leg
6. Switch load sumo squats for 45 seconds (stand with legs wide and toes turned out, a heavy DB rests on floor between thighs, do one bodyweight squat and when you squat again, pick up DB with both hands and raise out of squat, do one squat with the DB and when you squat again place DB on floor) (one 60# DB)
7. 25 second rest
8. Double rep sway squats for 45 seconds (stationary side lunges, stand with legs wide holding one DB on one hand, do 2 side lunges to same side reaching DB down toward food then pass DB to other hand and repeat on other side) (one 30# DB)
9. 25 second rest
10. 1 & 1/4 front lunges for 45 seconds (bodyweight lunges, step forward into full lunge, raise 1/4 of the way, lower back to bottom of lunge then raise all the way returning to standing, alternate legs)
11. 25 second rest
12. Curtsy to double step lunge for 45 seconds (step back into cross-back lunge then step foot into regular lunge, step foot in partway so you are in a narrow lunge then step feet together, hold one DB in same side hand as working leg) (one 30# DB)
13. 25 second rest
14. Repeat #12 on other leg
15. 45 second rest
16. Repeat #1
17. 15 second rest
18. Lying abduction for 45 seconds (in modified side plank (on one forearm and same side knee) with both knees bent, raise hips while also lifting top bent leg)
19. 25 second rest
20. Repeat #16-19 on other leg
21. Repeat #6-14

60 second water break

Block 3: Upper Body

1. Alternating deadstop row for 50 seconds (stand with legs wide and torso hinged forward with back flat, a heavy DB is on the floor between legs, do a single arm row, place DB back on floor and do a single arm row with other arm) (one 35# DB)
2. 30 second rest
3. Repeat #1 & 2
4. 2x press to half pronated fly for 50 seconds (lay on back and do 2 traditional chest presses, at top of second press with arms are extended to ceiling, open arms in a chest fly with palms continuing to face feet) (20# DBs)
5. 30 second rest
6. Repeat #4 & 5
7. Half rotational press for 50 seconds (overhead shoulder press, start w/ DBs at shoulders palms facing each other, as you press DBs overhead, rotate hands so palms face in front of you) (20 # DBs)
8. 30 second rest
9. Repeat #7 (18# DBs)

45 second rest

Block 4: Upper Body

1. Lean in lateral raise for 45 seconds (kneel on mat, place one DB on its end beside you on mat and place hand on top of bell, hold another DB in other hand, lean to side that is resting on DB, in this position do a single arm lateral raise with other arm) (one 9# DB)
2. 15 second rest
3. Concentration curl for 45 seconds (in kneeling lunge on mat, hold one DB in one hand and place tricep of that arm against inner thigh of front leg, do single arm bicep curls in this position) (one 18# DB)
4. 25 second rest
5. Repeat #1-5 on other arm
6. Double arm hammer curls for 45 seconds (20# DBs)
7. 25 second rest
8. Renegade row to push up hold for 45 seconds (in straight arm plank, do one plank row each arm then lower to bottom of push up and hold briefly before pushing back up to plank) (30# Dbs)
9. 25 second rest
10. Lying overhead tricep extension for 45 seconds (lay on back and hold one DB in both hands at top bell, DB is extended overhead, bend elbows bringing bottom bell to floor behind head) (one 30# DB)
11.  45 second rest
12. Single arm lateral raise for 45 seconds (standing) (one 9# DB)
13. 15 second rest
14. Repeat #3
15. 25 second rest
16. Repeat #12-15 on other arm
17. Alternating hammer curls for 45 seconds (20# DBs)
18. 25 second rest
19. Repeat #8-11

Block 5: Abs/core

1. DB supported crunches for 40 seconds (lay on back with knees bent and feet on mat, one DB is between feet w/ insoles pressed against each bell, hands are behind head, crunch upper body)
2. 15 second rest
3. Bear crawl DB taps for 40 seconds (in bear pose (on hands and toes w/ knees bent at 90 degrees and hovering a few inches from mat) with a DB on one end in front of you, alternate tapping one hand to top of DB)
4. 15 second rest
5. Reverse crunches for 40 seconds (lay on back, push both legs overhead while lifting hips then bend knees and push them out straight in line with hips, keep head/shoulders elevated off mat)
6. 15 second rest
7. Side plank dips for 40 seconds (in elbow side plank, raise and lower hips)
8. 15 second rest
9. Repeat #7 on other side of body
10. 15 second rest
11. Leg drops for 40 seconds(lay on back with both legs extended to ceiling, lower one leg until it is a few inches off mat then return to start, alternate legs)
12. 15 second rest
13. Commandos for 40 seconds (straight arm plank to forearm plank)
14. 15 second rest
15. Mountain climbers for 40 seconds (done to a slow controlled pace)
16. 15 second rest
17. Plank crunches for 40 seconds (hold forearm plank, raise glutes while rounding lower spine and tilting pelvis under as if crunching)

For more info on Chris & Edi and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.