Mostly compound dumbbell lifts performed unilaterally targeting the back, chest, shoulders and entire lower body! A lot of muscles involved within each exercise before we turn up the pace towards the end with some full body movements to increase the heartrate!

For this unilateral full body workout, you will need a pair of dumbbells and your mat! An option is a chair or something to lean against for the single arm rows but you can simply lean supporting hand on opposite knee!

The dumbbells I am using for your reference are 17.5kg each and 9kg each.

The timer will be on throughout for 45 seconds of work, 15 seconds rest.

We will perform most of the exercises for 2 sets per side, however towards the end with the full body movements, it will be one set per side!

BENT OVER ROW
SWITCH
SWITCH
SWITCH

UNEVEN SQUAT
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE
STAGGERED RDL
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

SINGLE SIDE CHEST PRESS
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

STATIC LUNGE
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

STAGGERED RDL
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

ARNOLD PRESS
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

REAR DELT ROW
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

STAGGERED RDL
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

SQUAT TO PRESS
SWITCH SIDE
SINGLE SIDE MAKER
SWITCH SIDE
ONE SIDE STAGGERED SQUAT TO PRESS
SWITCH SIDE
ONE SIDED CHEST TO FLOOR BURPEE
SWITCH SIDE
I love really knuckling down with the compound lifts then onto the more isolation movements and fun!

I hope your entire body feels amazing after this!!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases