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48-Minute Advanced Full-Body Dumbbell Workout with Ab Finisher

48-Minute Advanced Full-Body Dumbbell Workout with Ab Finisher — video by Caroline Girvan Play · 48:25

Video by Caroline Girvan on YouTube · Open on YouTube

A long, demanding full-body session: heel-elevated squats, presses, pike push-ups, Bulgarian lunges, rows, renegade rows, RDLs, push-ups and curls, with a squat-press-row-RDL complex between blocks and 100 ab reps (bend the knees or go one leg at a time). For experienced lifters; warm up first.

  • 48 min
  • Advanced
  • Low impact (no jumping)
  • dumbbells, mat, chair
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Step by step 12

Tap a time to watch that step in the video.

  1. Demo of the complex: squat, press, row and RDL; treat each move on its own before trying to flow. 0:41
  2. Heel-elevated squats: full reps, one-and-a-half reps, then half reps holding one dumbbell. 2:55
  3. First complex, 40 seconds: one squat, press, row and RDL in turn; it comes back after every block. 5:55
  4. Shoulder press, push press, then pike push-ups. 6:55
  5. Bulgarian lunges with the back foot on a chair, each side, then a quad-focused version on each side. 10:55
  6. Bent-over rows, hover alternating renegade rows, then renegade rows. 15:55
  7. RDLs, one-and-a-half rep RDLs and half-rep RDLs: slow down into each one to lengthen the hamstrings. 19:55
  8. Chest on the mat: diamond press, push-ups, then a palms-facing chest press. 23:55
  9. Lunges on each side, then forward-lean lunges, tilting from the hips without rounding your back. 27:55
  10. Half-kneeling rotation curl to Arnold press on each side, then hammer curl to hammer press on each side. 32:55
  11. Ab finisher, 100 reps of toe reaches, leg lowers and reverse crunches; bend your knees to keep your back flat. 38:00
  12. Cool-down: lying stretches, cobra, a quad stretch and a wide-leg forward fold. 44:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • In the complex treat each move on its own before trying to flow between them
  • Slow down into each RDL to let the hamstrings lengthen
  • On the ab finisher bend your knees or pause so your lower back stays flat

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpresses, pike push-ups, push-ups, renegade rows
  • Elbows takes loadpush-ups, pike push-ups, curls
  • Wrists & hands takes loadpike push-ups, push-ups, renegade rows
  • Lower back takes loadrdls, bent-over rows, leg lowers
  • Hips takes loadsquats, lunges, rdls, squat-press-row-rdl complex
  • Knees takes loadheel-raised squats, bulgarian and other lunges
  • Neck movestoe reaches with the head lifted
  • Upper back movesbent-over and renegade rows
  • Ankles & feet movessquats and lunges
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Abs: bend the knees, go one leg at a time or hands under the hips; pause

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Caroline Girvan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety