Chris & Edi: 1 Hour FULL BODY WORKOUT with DUMBBELLS | Max-Out Strength & Muscle

Another long and excellent total body strength workout from Chris & Edi. I really needed this (as well as the one I did on Thursday) after a long vacation with no weighted workouts. Chris & Edi give you an excellent warm up, a comprehensive strength workout that hits every muscle in the body and a long, wonderful stretch that also includes some mobility. This workout has everything. Unfortunately it is so long! So I cannot do it very often. Workouts like this are reserved for weekends and days off.

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 with Dumbbells is 1:22:17 minutes; one minute intro, 5:25 minute warm up and 9:40 minute stretch. Equipment: dumbbells, a bench and a fitness mat. Chris is using 22.5kg/50 pounds, 20kg/45 pound, 12kg/26 pounds, 9kg/20 pound, and 7kg/15 pounds dumbbells. Edi is using 20kg/45 pound, 16kg/35 pound, 9kg/20 pounds, 7kg/15 pound, and 5kg/11 pounds dumbbells. The weights listed below are what I used.

Block 1:

1. Deadlift to suitcase squat for 45 seconds (alternate one deadlift with one squat, hold a DB in each hand at sides for squat) (30# DBs)
2. 30 second rest
3. Repeat #1 & 2 two more times
4. Pullovers for 45 seconds (one 40# DB)
5. 30 second rest
6. Repeat #4 & 5 two more times
7. Touch & go sumo squats for 45 seconds (stand with bench behind you, legs wide and toes turned out, hold a heavy DB at chest, lower slowly into squat until glutes touch the bench then return to standing) (one 40# DB)
8. 30 second rest
9. Repeat #7 & 8 two more times
10. Half rotational chest press for 45 seconds (starts as a narrow chest press with arms close to sides and palms facing each other, as you push DBs to ceiling, rotate DBs so they face feet like a traditional chest press, when you lower DBs rotate them again so they return to narrow position at bottom) (25# DBs first 2 sets, 22.5# DBs 3rd set)
11. 30 second rest
12. Repeat #10 & 11 two more times
13. RDL for 45 seconds (Romanian deadlift) (hex deadlift bar @ 100#)
14. 30 second rest
15. Repeat #13 & 14 two more times
16. Half rotational shoulder press for 45 seconds (start w/ DBs at shoulders palms facing each other, do one single arm shoulder press on each arm followed by one double arm shoulder press, for the double arm press, rotate hands as you press DBs overhead so palms face in front of you) (20# DBs first set, 16.5# DBs last 2 sets)
17. 30 second rest
18. Repeat #16 & 17
19. Repeat #16

60 second rest

Block 2:

1. Goblet squat with side step to reverse lunge for 40 seconds (holding one heavy DB, step out to side into squat, step foot in then step back into reverse lunge) (one 35# DB)
2. 25 second rest
3. Repeat #1 & 2 on other side of body
4. Deadstop row for 40 seconds (single arm row, one knee and same side hand rest on bench, do a single arm row with other arm placing DB on floor at bottom of the row) (one 45# DB)
5. 25 second rest
6. Repeat #4 & 5 on other arm
7. Seated calf raise tempo pumps for 40 seconds (sit on bench holding one DB on each knee (2 DBs), raise and lower heels) (30# DBs)
8. 25 second rest
9. 1 & 1/4 chest fly for 40 seconds (open arms all the way into chest fly, raise arms 1/4 of the way, open arms all the way again then bring arms together over chest) (20# DBs)
10. 25 second rest
11. Supinated lateral raise for 40 seconds (seated on bench do lateral raises w/ palms facing forward) (9# DBs)
12. 25 second rest
13. Sumo deadlifts for 40 seconds (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, hinge forward deadlift style) (one 65# DB)
14. 25 second rest
15. Alternating bicep curls for 40 seconds (20# DBs)
16. 25 second rest
17. Tricep dips for 40 seconds
18. 30 second rest
19. Repeat #1-18 two more times

Block 3: Core

1. Bear crawl knee taps for 30 seconds (in bear pose (on hands and toes w/ knees bent at 90 degrees and elevated a few inches off mat), lower knees to mat then raise them back to start)
2. 15 second rest
3. Bear crawl step outs for 30 seconds (start in bear pose, step feet out into plank then back in to bear pose)
4. 15 second rest
5. Crunch hold rotations for 30 seconds (lay on back w/ legs extended on mat, raise upper body into crunch and hold isometrically, both arms are extended straight in front of you, rotate to one side while opening one arm to side, alternate sides)
6. 15 second rest
7. DB leg drops to crunch for 30 seconds (lay on back with both legs extended straight to ceiling, hold one DB in both hands also extended straight to ceiling, do one pullover, when arms are extended to ceiling again lower both straight legs until they are a few inches off the mat then return legs to start) (one 16.5# DB)
8. 15 second rest
9. DB sit ups for 30 seconds (lay on back with legs extended straight on mat, hold one DB in both hands, arms are extended overhead with DB on floor, lift DB while doing a full sit up leading with DB in front of you, at top of sit up continue lifting DB overhead, reverse the motion until you are laying on the mat again with DB/arms extended overhead) (one 16.5# DB)
10. 15 second rest
11. DB to toe reach for 30 seconds (stand with legs wide holding a DB in one hand, hinge forward reaching DB down to opposite foot, rotate torso while reaching DB to ceiling and touching foot with same side hand) (one 9# DB)
12. 15 second rest
13. Repeat #11 on other side of body
14. 15 second rest
15. Bent arm rotation for 30 seconds (hold one DB in both hands and do a wood chop motion, sweeping DB over one shoulder then down to opposite hip) (one 15# DB)
16. 15 second rest
17. Repeat #15 on other side of body
18. 15 second rest
19. Lunge hold rotation for 30 seconds (hold stationary lunge isometrically while holding one DB in both hands, twist torso DB toward front leg then back) (one 15# DB)
20. 15 second rest
21. Repeat #19 on other side of body

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