45 Min FULL BODY WORKOUT with DUMBBELLS | Kinetic Flow & Core

Build strength, coordination, and total-body athleticism with this 45 MIN FULL BODY WORKOUT using dumbbells only! This session combines dynamic movement, kinetic chain training, unilateral strength work, and an intense core finisher to challenge your entire body from head to toe. Today’s workout is designed to improve strength, mobility, balance, muscular endurance, and core stability, all while moving with flow and control. Expect full-body integration, functional strength patterns, and smooth transitions that keep your body working as one connected system. Workout Structure Warm-Up: Dynamic full-body mobility prep Block 1 – Full Body Complex: 6 exercises performed back-to-back with minimal rest using the same dumbbell weight. → Complete 2 total rounds. (This block targets strength, endurance, and total-body coordination.) Block 2 – Unilateral Kinetic Chain Flow: A unique single-side circuit that flows through your entire kinetic chain, from shoulders down to calves, improving stability, muscle balance, and control. Each movement builds strength through one connected system, activating often-overlooked muscles like the tibialis anterior. Block 3 – Abs & Core Finisher: A mix of dumbbell and bodyweight core exercises for stability and strength. → 2 rounds to finish strong. Cool Down: Guided stretch and recovery 🏋️‍♀️ Equipment Needed •Dumbbells: light, medium, and heavy •Mat (optional) •Water and towel 💥 Benefits ✅ Build lean muscle and functional strength ✅ Improve balance, coordination, and core stability ✅ Burn fat while sculpting your entire body ✅ Perfect for home or gym training 📥 Download your free calendars and program guides here: https://www.teamchrisedi.com/ ---------------------------------------------------------------------- Our Challenges 👉 https://www.solin.stream/chrisedifitness 40 full follow-along workouts designed to build serious muscle and strength. Lifetime access + community support included. Stay Connected: • YouTube Members →    / @chrisedi   • Facebook Community → https://www.facebook.com/share/g/1Bp3... • Instagram →   / strongwithchrisandedi   ---------------------------------------------------------------------- 0:00 0:37 - Warm Up Block 1: Full Body Complex 7:00 - Arnold Thruster 8:00 - Push Press 9:00 - Squat 10:00 - Reverse Lunges 11:00 - Alt Dead Stop Row 12:00 - Renegade Row to Push Ups 13:40 - Round 2 Block 2: Unilateral Kinetic Chain Flow 20:17 - Hammer Curl (R) 21:12 - Lateral Raise (R) 22:09 - Rotational Row (R) 23:07 - Chest Press (R) 24:02 - Kickback to Climber (R) 25:00 - Glute Bridge (R) 25:58 - Split Squat (R) 26:53 - Tibialis Anterior Raise (R) 28:04 - Switch Sides Block 3: ABS & CORE Circuit 35:57 - Alt Knee Drive Crunch 36:57 - Bear Crawl Knee Drop to Tap 38:01 - Figure 4 Crunch (R/L) 40:00 - See Saw Plank 40:58 - Reverse Crunches 42:05 - Round 2 48:32 - Cool Down ▸ Chris: 45lbs/20kg 26lbs/12kg 20lbs/9kg ▸ Edi: 35lbs/16kg 26lbs/12kg 20lbs/9kg 15lbs/7kg #fullbodyworkout #homeworkout #dumbbellworkout DISCLAIMER: If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides, and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.