Cardio & Conditioning SWEATY Dumbbell Cardio - Full Body at Home is a curated workout routine with 27 ordered actions and 27 timestamped video clips. Start with Squat to Press and Squat. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 11 min 11 sec; rest is listed per action.
Follow in order
First occurrence in giant set 1.
Key points
Common mistakes
Pressing before legs are fully extended; arching the lower back.
First occurrence in giant set 1. Block finisher preceding scheduled rest.
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Common mistakes
Knees caving inward; rounding upper back.
First occurrence in giant set 2.
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Common mistakes
Sagging hips in plank position; landing heavy on toes.
First occurrence in giant set 2. Block finisher preceding scheduled rest.
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Common mistakes
Excessive hip rotation; dropping the head.
First occurrence in giant set 3.
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Common mistakes
Overstriding; collapsing front knee inward.
First occurrence in giant set 3. Block finisher preceding scheduled rest.
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Common mistakes
Leaning forward excessively; slamming back knee to floor.
First occurrence in giant set 4.
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Common mistakes
Overstriding; shifting weight off front heel.
First occurrence in giant set 4. Block finisher preceding scheduled rest.
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Common mistakes
Torso leaning forward; instability in front ankle.
First occurrence in giant set 5.
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Common mistakes
Hyperextending spine; rushing without controlled foot landing.
First occurrence in giant set 5. Block finisher preceding scheduled rest.
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Common mistakes
Worming up off floor; flaring elbows wide.
First occurrence in giant set 6.
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Common mistakes
Lateral torso leaning; uneven squat depth.
First occurrence in giant set 6. Block finisher preceding scheduled rest.
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Common mistakes
Lateral torso leaning; pressing before hip extension.
First occurrence in giant set 7.
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Common mistakes
Swinging hips to generate momentum; shrugging shoulders up.
First occurrence in giant set 7. Block finisher preceding scheduled rest.
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Common mistakes
Standing up between steps; letting chest drop forward.
First occurrence in giant set 8.
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Common mistakes
Rotating front knee outward excessively; losing balance.
First occurrence in giant set 8. Block finisher preceding scheduled rest.
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Common mistakes
Twisting hips; collapsing torso forward.
First occurrence in finisher block.
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Common mistakes
Rounding lumbar spine; using body momentum.
First occurrence in finisher block. Workout concludes after block.
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Common mistakes
Heels lifting off ground; knee valgus.
Cool down stretching on mat.
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Common mistakes
Holding breath; excessively arching ribcage.
Cool down stretching on mat.
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Common mistakes
Straining neck to lift head off mat.
Cool down stretching on mat.
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Common mistakes
Tensing shoulders and neck.
Cool down stretching on mat.
Key points
Common mistakes
Tensing shoulders and neck.
Cool down stretching on mat.
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Common mistakes
Compressing lower back by pushing too high too fast.
Cool down stretching on mat.
Key points
Common mistakes
Lifting hips off heels; holding tension in shoulders.
Standing cool down stretch.
Key points
Common mistakes
Arching lower back; flaring right knee outward.
Standing cool down stretch.
Key points
Common mistakes
Arching lower back; flaring left knee outward.
Final breathing and stretch before workout completion.
Key points
Common mistakes
Shallow breathing; shrugging shoulders aggressively.
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