{"id":"6ec8ca97-f94f-4e59-bf2c-23c8a0e88ab8","title":"Dumbbell Full Body","icon":"🏋️","parent_id":null,"author":{"name":"IronOx","initials":"I"},"category":{"id":"726ca42f-106b-4f71-a2da-b3171c9aeb98","name":"Strength","path":["Workouts","Strength"]},"description":{"markdown":"Four big dumbbell lifts that cover the whole body, for _3 rounds_. Pick weights you could lift about 12 times, so 10 reps leaves one or two in the tank. Warm up with a light round first.","html":"

Four big dumbbell lifts that cover the whole body, for 3 rounds.

Pick weights you could lift about 12 times, so 10 reps leaves one or two in the tank. Warm up with a light round first.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":270,"total_duration_in_seconds":810,"steps_count":8,"updated_at":"2026-04-06T17:38:33.909Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"90e4fcf6-0a9f-4b85-ad1a-4e616c28c305","number":1,"title":"Goblet squat","description":{"markdown":"**10 reps.** Hold one dumbbell at your chest, elbows inside your knees at the bottom.","html":"

10 reps. Hold one dumbbell at your chest, elbows inside your knees at the bottom.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"1867d3a7-8697-4789-bec9-5b71825968f5","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"783563a9-ec7c-4e11-88cd-9ee4186a8908","number":3,"title":"Floor press","description":{"markdown":"**10 reps.** Lying on your back, press both dumbbells up, lowering until your upper arms touch the floor.","html":"

10 reps. Lying on your back, press both dumbbells up, lowering until your upper arms touch the floor.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"e06970ac-0d60-4448-b00a-a8fd5a04971a","number":4,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"9741e8ca-a48f-4d2b-bec6-f66bb3591069","number":5,"title":"Bent-over row","description":{"markdown":"**10 reps.** Hinge forward with a flat back and pull the dumbbells to your hips, squeezing your shoulder blades.","html":"

10 reps. Hinge forward with a flat back and pull the dumbbells to your hips, squeezing your shoulder blades.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"2eae7fc8-0d00-47b8-aa27-610911e00487","number":6,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"eda4bbc9-fa7e-4cb7-9922-1fc6ef011f38","number":7,"title":"Romanian deadlift","description":{"markdown":"**10 reps.** Soft knees, push your hips back and slide the dumbbells down your thighs until you feel a hamstring stretch.","html":"

10 reps. Soft knees, push your hips back and slide the dumbbells down your thighs until you feel a hamstring stretch.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"877400f3-670d-4e17-a9e3-9f00cde7edbb","number":8,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":90,"video_start_in_seconds":null}]}

Routine complete