Full Body Workout for Strength and Mobility: 2 Dumbbells and Bodyweight

This full body workout combines body weight and dumbbells. The short breaks and number of reps make this quite challenging for me. As you can tell from the Block 2 second set, I had to do my last pushup on the knees. Make sure to modify goals to fit your needs.

Time: 40s active 20s rest

The Sequence

Block 1 (1x)

1. Alt leg reach (32x)

2. Alt leg raises + weight (22x)

3. Alt cossack squats (12x)

4. Alt lat lunge with knee lift + weight (8x)

Block 2 (x2)

1. Pushups (15x)

2. Z press (12x)

3. Hollow back to standing (optional + weight on last set) (6x)