what's going on everybody Tana Weidman of barbarian buddy today we've got an at-home dumbbell only total body workout routine we're gonna be hitting the upper body we're gonna be hitting the lower body and we're gonna be hitting that core for reference I'm personally gonna be using a pair of 25 pound dumbbells now we got 11 intense exercise that we're gonna go through here for a designated number of repetitions that will make up the first round if you guys want to push yourselves I challenge you to repeat the work up to total times if you really want to push it I challenge you nail it three total times and as always you should let me know down in the comment section how far you were able to get let's get straight into this one so feet nice and wide coming down on the way up writer bro left arm room we got gentle repetitions ready and go making sure that you keep control there try and prevent the torso from rotating and dipping as you're bringing that dumbbell up by contracting the core for good fine halfway six breathe in read one more next we need to getting into some dumbbell half flies here hitting the deck on our back one more and good perfect what I'm most to the side right here get into position now we're gonna be getting half flies because this is what's going to allow us to keep tension on the chest jeans hair time so the dumbbells never touch at the top stop about half of the way are we going to total ten ready and go elbows gently touch the ground back up focus on contracting the chest not just lifting the weight for five keep a good tempo keep that muscle on your tension as much as possible keep squeezing finger chest not dumbbell lifting up two more last one and good toss one dumbbells down bringing the one dumbbell over our head we're gonna be getting into some overhead dumbbell crunches so shoulder blades off of the ground and back down we got 1215 repetitions ready and now to make it a little bit more challenging we're gonna add in half of the second half an isometric hold well those shoulder blades are off of the ground ten always breathing always breathing five four three two one more and good coming on up next we're gonna be getting into some dumbbell cleaning process so what you're gonna do is you're gonna clean the weight up press overhead and back down and we got a total of eight repetitions ready and go try and prevent as much of that torso swinging as possible keep this happily focused on the shoulders left on the lower back for halfway five six two more one more explosive mister pressing up and boom good now we're going to be getting into some dumbbell reverse flies see me coming down nice and low get close to parallel to the ground what we're going to do is stuff as we bring the dumbbells up when we got a total of 8 repetitions ready and go try and prevent as much of that torso swing as possible a little is okay but you don't want to over emphasize that four three two one more good next we're going to be getting into some dumbbell front squats to hit that lower body so what we're going to do is keep the dumbbells position in front of you and when you're coming down you shoulder width apart toes slightly point out hold for one second and the right back up we've got a total of twelve repetitions ready and go hold for a second right back up coming down nice and low breathing breathing eight seven six halfway five four next we to be getting into stiff legged deadlifts three two hold for a second at the bottom one more okay bringing your legs a little bit closer dumbbells right in front of you keeping those legs nice and straight but it over back straight get just below the knees and right back up again got a total of twelve repetitions ready and go eleven ten keep those legs nice and straight lower back Street but I'm just gonna help to hit the hamstrings as well as those blues good six come down slow this old man five four three two one more and iTunes top we got each other squads and good tops those doubles every Friday what we're gonna be getting and six jump squats so coming down bakes in low and explosively up try and jump as high as you possibly can feet shoulder-width apart ready and go five four three land of those toes reducing back to one more and good perfect okay finishing exercises right here we've got some overhead extensions hit the triceps so grab both dumbbells now if you don't have the hexagonal ones you can just use a single dumbbell you can actually try to if you don't even have a hexagonal to do dual at the same time so what we're doing here because we're coming down nice and low keep your bird stationary hinge at the elbows and contract the triceps we're gonna total of eight repetitions ready and go nice and low good tempo control the weight squeeze the triceps don't just lift the weight six more five four nice and low nice and low three so you can see from the side to check that depth oh one more all right now we're gonna be getting into some inner bicep curls so that's counter intuitive as the sound you'd be bringing those dumbbells up nice and wide elbows towards torso and that's gonna help you get hit the inner and shorter head of your biceps again you've got a total of eight repetitions ready and go good squeeze those steps at the top six utilize the key centric or when you're lower on the way down there keep the time under tension they're nice and high just drop those weights for halfway three two oh one more and good down final exercise here shake up the hands a little bit sometimes they crack we're gonna be getting into some struggles so bringing those two lives up nice and high hold for a second and we got a total of 15 ready and go just gonna help us take those traps now the biggest problem with people when they train their traps I can't achieve any growth I can't achieve any growth most likely is because they're not incorporating time and attention but getting reps like this so keep each repetition of two or three seconds and you'll help to really stimulate some growth ideally more weight would be better but we're doing our best with these dumbbells seven more six keep breathing five four squeeze those traps every time you come up shoulders as high as possible two more one more and good there you go that concludes the first round of this dumbbell only at home total body work the routine as I mentioned if you guys want to push yourselves I challenged your paperwork over two total times if you really want to push it I challenge you nail three total times and as always be sure to let me know down in the comment section how far you were able to get you guys enjoyed this video the be sure to smash that like button down below and also be sure to subscribe and hit the bell notification icon so you can get the notification when I post a new video for weekly workout tips and nutrition tips which will not want to miss thank you so much for joining me guys I'll see you all in the next video alright guys again thank you so much for watching today's video if you're interested in checking out the exact supplements that I personally use then be sure to hit this link in the upper right hand corner if you can't see it right there just hit the little I and you'll be able to see the link or head on over town to the link that we'll have in the description head on over to HP labs check out their protein powders they have the vegan protein powders they have the pre workouts the oxy shreds the BCAAs the creatine's the vitamins they got tons of good stuff and again these are person 2 supplements that I use and if you use code barbarian at checkout you can get a special discount as well so again you should hit the link that's in the description or the upper right hand corner check out the HP supplements and thank you guys again for supporting the channel and watching today's video