#TrainCentr on Tour: Chris's full-body workout

Avengers: Endgame is now exploding onto big screens around the world. But does that mean Chris's tour, or his workouts, have ended? Not a chance.

Chris's latest bonus #TrainCentr on Tour workout is a full-body burner in three parts: a functional warm-up followed by dumbbell-based strength and definition-building, and an abs blast to bring you home.

Remember, what goes on tour, trains on tour!

Chris's Full Body Workout

* Please remember, this is a challenging workout. Make sure you warm up, cool down, take it at your own pace and stop if any movement is painful or too hard. Good luck!

Warm-up

4 rounds | 6 reps each | 30 seconds rest between rounds

Hostage squats
Sit thrus – alternate right and left side, 6 reps each side
Mountain climbers – alternate right and left leg, 6 reps each side
50% Forward-to-reverse crawls
Switches

Strength to Burn

5 rounds | 10 reps each | 45 seconds rest between rounds
* Select a dumbbell weight that you are comfortable with. If unsure, start with a low weight and focus on correct form until you are ready to increase weight.

Overhand chin-ups
Bent-over dumbbell rows
Dumbbell bicep curls
Dumbbell squats
Dumbbell lunges – 10 reps on right leg, then 10 reps on left leg
Dumbbell squat curl to overhead press
Cable tricep extensions
(If you don't have access to cables, sub in dumbbell overhead extensions)
Incline dumbbell chest press

Abs

3 rounds | 15 reps each | 30 seconds rest between rounds

Cable wood chop – alternate right and left side, 15 reps each side
(If you don't have access to cables, sub in ankle touch crunches)
Bicycle crunches
Bent knee V-up
Hollow hold bicycle crunches
Oblique twists

Need a hand with some of the movements? Check out Luke Zocchi's Dumbbell Basics.