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45-Minute Full-Body Dumbbell Pump Class with Tempo Work

45-Minute Full-Body Dumbbell Pump Class with Tempo Work — video by Nuffield Health Play · 45:35

Video by Nuffield Health on YouTube · Open on YouTube

A pump-style class to the beat of the music from a Nuffield Health instructor: warm-up, squats and lunges, floor chest press, push-ups and renegade rows, then bridges, sumo deadlifts and snatches, crunches and a stretch. Suits regular exercisers.

  • 46 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: squats to the beat, walk-outs to plank and the world's greatest stretch on each side. 0:27
  2. Reverse lunges, then side lunges each way, to warm up the legs and knees. 3:09
  3. Light dumbbells: deadlifts, bent-over rows, upright rows, clean and press and side raises. 4:51
  4. Three rounds of squats with weights on your shoulders, knees in line with your toes, then reverse lunges. 8:49
  5. Floor chest press: shoulder blades together, feet down and the weights in line with your chest. 15:21
  6. Push-ups, hands wider than your shoulders, on knees or toes: slow reps, then half range, then full. 17:04
  7. Renegade rows: weights under your shoulders, row to the ribs and push through the other hand so you don't twist. 17:58
  8. Two more rounds of chest press, push-ups and renegade rows. 18:54
  9. Glute bridges with a dumbbell on your hips: drive through the heels and pause at the top. 25:36
  10. Hip extensions on hands and knees with a dumbbell behind one knee, heel to the ceiling; then the other leg. 27:04
  11. Sumo deadlifts with soft knees, hips back, flat back and chin slightly tucked, then single-arm snatches. 28:55
  12. Second round of bridges, hip extensions on each leg, sumo deadlifts and snatches. 30:46
  13. Core without weights: crunches, knee drops side to side and side-lying elbow-to-knee crunches, each side. 36:49
  14. Cool-down: glute, quad, hamstring, upper back, chest and side stretches. 42:27

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

Form cues from the coach

  • Push your knees out in line with your toes as you squat
  • On renegade rows press firmly through the hand on the floor so your body doesn't twist
  • In the deadlift send your hips back with soft knees, a flat back and chin slightly tucked

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadchest press, push-ups, renegade rows, snatches
  • Elbows takes loadpush-ups, chest press
  • Wrists & hands takes loadpush-ups, renegade rows, side plank crunch
  • Lower back takes loadsumo deadlifts, single-arm snatches
  • Hips takes loadsquats, lunges, sumo deadlifts, weighted bridges
  • Knees takes loadsquats, reverse and side lunges
  • Neck movescrunches with the head lifted
  • Ankles & feet movessquats and lunges
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • 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: Push-ups and renegade rows on the knees; side crunch sitting on the hip

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 Nuffield Health; 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