NO JUMP Full Body Dumbbells & Bodyweight

Fancy a full-body workout without jumps, using dumbbells and bodyweight? Here goes

I suggest you a full body workout with dumbbells and bodyweight.
The purpose is to do 5 exercises per muscle group: 3 dumbbell exercises and 2 other bodyweight exercises.

Your arms will be very strained with your chest, shoulders and back!

You will need 2 different pairs of dumbbells:
in my case I use 2 x20 kg and 2 x12 kg as well as a chair or bench style support.
You will be timed for 40 seconds for each exercise and 20 seconds to cool down.

You will do abs for 30 seconds each exercise.

Be strong!