Full Body
Routine 04 - Full Body Basics
LEVEL
beginner
EQUIPMENT
Dumbbells
DURATION
30 - 40 min
Rutina de cuerpo completo que integra patrones fundamentales de squat, hinge, push y pull para trabajar los principales grupos musculares.
01
WARM UP
WARM UP
2 rounds:
- 10 Air Squats
- 10 Good Mornings
- 10 Alternating Knee Drives (5/5)
- 10 Arm Reaches
- 5 Walkouts
02
STRENGTH
STRENGTH
Part A - 3 sets
- 10 Goblet Squats
- 10 Dumbbell Romanian Deadlifts
- 10 Dumbbell Floor Press
Part B - 3 sets
- 10/10 One-Arm Dumbbell Rows
- 10 Dumbbell Shoulder Press
03
WORKOUT
WORKOUT
EVERY 2 MIN x 4
- 10 Goblet Squats
- 10 Alternating Reverse Lunges (5/5)
- 10 Dumbbell Push Press
- Rest remaining time
REST TIME
60-90 sec between strength sets unless otherwise indicated.
TRAINING TIPS
Trabaja a un ritmo controlado y utiliza el descanso restante para recuperarte.
MODIFICATIONS
Utiliza un solo dumbbell o realiza squats y lunges sin peso.
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