DAY 30 | FINAL FORGE FULL BODY - TOP TO BOTTOM DUMBBELL CIRCUITS (40 MINUTES) скачать в хорошем качестве

DAY 30 | FINAL FORGE FULL BODY - TOP TO BOTTOM DUMBBELL CIRCUITS (40 MINUTES)

Day 30 is a full-body strength + muscle development workout using vertical loading, meaning we start with a total-body move and then work top to bottom through major muscle groups to build strength, coordination, and full-body endurance. Workout Structure (40 Minutes Total) • Warm-Up (4 min): Prepares joints, muscles, and movement patterns for stronger, safer reps • Workout (31 min): 2 vertical loading circuits performed twice to create full-body strength and hypertrophy through smart sequencing and repeated exposure • Cool Down (4.5 min): Helps release tension, calm the nervous system, and restore mobility Equipment Needed • Dumbbells (moderate) — I’m using 2 × 25 lb and 2 × 15 lb dumbbells • Something to elevate heels (optional) — sturdy dumbbells, yoga block, or thick book Workout Format • 2 Vertical Loading Circuits • Complete each circuit 2 rounds • Move with control, keep transitions efficient, and rest as needed to maintain strong form Circuit 1 (2x) 1. Suitcase Squat to High Pull 2. Alternate Overhead Press + Rotation 3. Bent Over Rows 4. Tricep Press 5. Weighted Bridge 6. Offset Dynamic Lunge (one side) 7. Offset Dynamic Lunge (other side) Circuit 2 (2x) 1. Lateral Lunge + Overhead Press 2. Bent Arm Chest Fly 3. JM Tricep Press 4. Pullover 5. Sumo RDL 6. Heel Elevated Squat This workout builds a strong, athletic body by training multiple movement patterns in one session—push, pull, hinge, squat, bridge, and lunge—while challenging your core stability and total-body work capacity.