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⚡️ Become a member of my YouTube channel to access my newest EXCLUSIVE workout programs & tips: Download STRONG Program Calendar here: Welcome to Day 5 of the Strong Program! Remember to go slow & control each movement & take a break whenever you need one! We will tone & strengthen our whole body with this fire no repeat 45 minute full body workout that you can do from home with no equipment! We will be training every muscle in your body with this dumbbells only home workout: arms, shoulders, back (focusing on lower back), abs/core, legs, and glutes. This workout includes a fair number of push ups: feel free to perform push ups against the wall or on your knees to build strength. For many of the push ups, I use a dumbbell to hold myself or I perform them on knuckles - these grip types are just easier on my wrists - feel free to do the exercises on your palms. For most of the push ups, I included another exercise in between the push up reps to give your arms a bit of a break. Do as many as you can - this is a tough workout! For some of the single leg exercises, please take a look at the suggested alternatives if you struggle with any particular motion. Pistol Chair squats can be substituted with chair squat with one knee bent, or regular chair squats. Hover lunges can be substituted with regular reverse & curtsy lunges. Always listen to your body and only go down as far as you are comfortable. We will perform this full body workout in a no repeats format: we will perform each exercise for 40 seconds and then take a 20 second break. We will perform each exercise once. As always, the timer is just a suggestion - please feel free to pause this workout and take your time. Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For Romanian deadlifts (RDLs), please focus on keeping your back straight. For all exercises, keep your core nice and tight throughout. Please make sure you warm up first! I recommend this video for a quick 5 minute warmup: Thank you for joining & hope you enjoyed this workout! Please let me know if you have any questions in the comments below. V 45 Min Full Body Workout at Home | No Equipment | No Repeats | Strong 5 Workout Details: 00:00 Intro 01:05 Squat & Roll Back with Hip Raise 02:05 Tricep Push Up (Alternative: Wall Push Up or Knee Push Up) 03:05 Plank Rotation (DBs Optional) 04:05 Superman with Hold 05:05 Reverse Plank Alt Knee In 06:06 Inchworm to Push Up (Alt: Push Up on Knees) 07:06 Bear Plank Hop or Walk to Squat 08:06 V Up 09:06 Hover Reverse Lunge - Left (Alt: Reverse Lunge) 10:06 Hover Reverse Lunge - Right 11:06 High Plank Shoulder Tap 12:07 Turning In & Out 13:07 Spider Crawl - Right (Optional Add-On: Push Up) 14:07 Spider Crawl - Left 15:07 Prong Back Extension (Feet Stationary) 16:07 Cobra Push Up 17:07 Knee Supported Side Plank Crunch - Left 18:08 Knee Supported Side Plank Crunch - Right 19:08 Chair Pistol Squat - Right (Alt: Bent Knee or Regular Squat) 20:08 Chair Pistol Squat - Left 21:08 Tabletop Crunch Combo 22:08 Glute Bridge - Right 23:08 Glute Bridge - Left 24:08 Dead Stop Push Up & Back Extension 25:08 Penguins 26:09 Curtsy Hover - Right (Alt: Curtsy Lunge or Pulse) 27:09 Curtsy Hover - Left 28:09 Push Up with Alt Rotation 29:09 Squat Combo 30:09 Crab Walk 31:09 Plank to Bear Plank 32:09 Reverse 33:10 Alt Plank Up & Down Push Up (Alternative: On Knees) 34:10 Shrimp Squat - Left (Alternative: Hold Wall) 35:10 Shrimp Squat - Right 36:10 Push Up to Hollow Body 37:10 Alt Swimmers 38:10 Seesaw Push Up 39:10 Hip Raise Swipe Under 40:11 Oblique Crunch - Right 41:11 Oblique Crunch - Left AFFILIATE LINKS: 📍 Shorts & Dumbbells (for grip) 📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10) ?aff=90 📍 My Amazon Storefront: 📍 Other Non-Amazon Recommendations & Outfits: CONTACT (business inquiries only): fashioneatstravel@ INSTAGRAM: TIKTOK: @? PINTEREST: #VeraLaRo #HomeWorkout #FullBodyWorkout #NoRepeatWorkout Don't Forget To Subscribe: 🎯 DISCLAIMER: Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.
