1-Hour Complete Compound-Resistance & Cardio DSE (Diametric Set Exercise)

Donations  https://cash.app/$dvspindler This 1-hour low-impact, medium-intensity DSE (Diametric Set Exercise) is a full-body workout that uses bodyweight and dumbbell resistance. The DSE format is intended to provide a highly effective workout without hitting fatigue. The theory of the format is essentially that you do not need to workout at the highest intensity continuously to achieve results in your endurance and agility. EQUIPMENT  mat dumbbells ranging in heaviness (I'm using 5, 8, & 10lb dumbbells) FORMAT  2 circuits, broken into four sections  interval timer 40/20 Circuit 1 is compound full-body resistance. In this circuit, we are performing 8 couplets, one high-intensity exercise followed by a mobility or low-intensity exercise, and we repeat each couplet before moving on to the next one.  Circuit 2 is a no-repeats bodyweight cardio. This circuit is structured the same as the first except we perform each couplet only once.  STRUCTURE & EXERCISES  WARMUP CIRCUIT 1  Reverse Lunge & Shoulder Raise Stand & Twist 2x Wide Plie Deadlift & Squat Active Inner-Thigh Stretch  2x Side Lunge Touchdown & Shoulder Press (R) Static Lunge Forward Pulse (R) 2x Side Lunge Touchdown & Shoulder Press (L) Static Lunge Forward Pulse (L) 2x INTERMISSION Weighted Situp & Press Open-Leg Rocker  2x Biceps & High-Low Swing  Dead Bug 2x Narrow Squat & Twist & Press Chair Pose Collapse 2x Plank Rows (Modified) Down Dog to Rocket  2x INTERMISSION  CIRCUIT 2 Low Jacks Standing Ankle Reach  1x Squat & Toe Touch  No-Squat Toe Touch  1x Plank Ankle Reach  Lateral Travel & Step Touch  1x Crab Dance  Modified Crab Dance  1x Squat & Punch  March & Punch  1x Center & Curtsey Squat  Around the World Lunge  1x Shuffle & Toe Raise  Warrior Glute Lift (R) 1x Step-Touch  Warrior Glute Lift (L) 1x INTERMISSION  Jack Squat Chair Pose  1x Reverse Lunge & Knees  Donkey Kicks (R) 1x Standups  Donkey Kicks (L) 1x Crouch & Tap Side Lying Kicks (R) 1x Grapevine & Abductor  Side Lying Kicks (L) 1x Back & Forth Walkout  Bear Pose In & Out  1x Wall Sit Narrow Plie  1x Knee & Twist Wide Plie  1x COOLDOWN