This 60 minute full body session blends strength training with functional mobility, so you work on strength, control, and joint mobility in one longer workout. I'm using three dumbbells, a pair of 4 kg (8.8 lbs) and one 15 kg (33.1 lbs), and you can adjust the weight based on what you have available. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/60min-full-body-workout-strength-and-functional-mobility The session is designed for home, so all you need is a little space and your dumbbells. It is a follow along workout with no talking, and a beep signals each transition so you always know when to move on. Every work block lasts 50 seconds and is followed by a 10 second break. We move through a series of compound movements that build functional strength, improve control, and increase joint mobility. This kind of training supports better posture, balance, and everyday movement, whether you want to feel stronger or simply move better. A warm up is included at the beginning to get your body moving, and the workout finishes with a cool down to help your body recover and stay flexible. This workout is perfect if you: - Want a full body session that combines strength and functional mobility - Train at home and can adjust the dumbbell weight to suit you - Prefer to follow along without talking, guided by beeps - Have an hour to give to a longer, complete session Take your time with each movement and enjoy the full hour with me. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c WORKOUT CHAPTERS 0:00 Intro 0:24 2X GOOD MORNINGS + STANDING CAT COW 1:24 DEEP SQUAT TWIST + HAMSTRING STRETCH 2:25 INCHWORM PLANK TO PUSH-UP + SIDE STRETCH 3:25 ALT. LUNGE - ELBOW DOWN + TWIST 4:25 SIDE TO SIDE SQUAT 5:25 2X PULSE SQUAT + ARNOLD PRESS 6:25 SKIER SWING 7:25 BENT OVER 2X FLYES + BENT ARM FRONT PRESS 9:25 WINDMILL 10:25 WINDMILL 11:26 AROUND THE WORLD + 3X SUMO PULSES 12:26 BENT OVER 2X WIDE ROW + 2X UPRIGHT ROW 13:26 SQUAT TO OPP. PRESS KNEE DRIVE 14:26 GLUTE BRIDGE HOLD + ROLL-OVER 15:26 CLOSE GRIP PRESS 16:26 FLYES + ALT. LEG DROP 17:26 DIAGONAL PRESS - LEG RAISE 18:26 SIT-UP HOLD + WIDE BICEPS CURL 19:26 SINGLE LEG V-CRUNCH - DB, BEHIND THE LEG 20:26 SINGLE LEG V-CRUNCH - DB. BEHIND THE LEG 21:26 SIT-UP TO WIDE PRESS 22:27 ALT. LUNGE + SNATCH 23:27 LEAN BACK + FRONT RAISES 24:27 ALT. LUNGE + TWIST 25:27 PUSH-UP + 2X KNEE DRIVE 26:27 GOBLET SQUAT - ELEVATED HEELS 27:27 ALT. 2X B-STANCE SQUAT 28:27 B-STANCE RDL 29:27 B-STANCE RDL 30:27 SUMO SQUAT PULSES 31:28 WALL SQUAT HOLD 34:28 BENT-OVER TRICEPS KICKBACKS 35:28 CLOSE-GRIP BICEPS CURL 36:28 BENT OVER ALT. TRICEPS EXT. 37:28 SUMO HOLD + OPENER 38:28 SNATCH 39:28 PUSH-UP - SNATCH + SQUAT PRESS 40:28 STANDING KNEE-TO-ELBOW CRUNCH 41:28 MOVING B-STANCE RDL 42:29 SPLIT SQUAT 43:29 SPLIT SQUAT 44:29 SINGLE LEG GLUTE BRIDGE 45:29 SINGLE LEG GLUTE BRIDGE 46:29 GLUTE BRIDGE 47:29 SIDE PLANK HIP DIPS + THREAD THE NEEDLE 48:29 SIDE PLANK HIP DIPS + THREAD THE NEEDLE 49:29 PLANK ALT. NORTH/SOUTH 50:29 SUPERMAN EXT. 51:30 PUSH-BACK PUSH-UP 52:30 KNEELING HALF BICEPS CURL TO BENT-ARM SIDE RAISES 53:30 ALT. DIAGONAL RAISES 54:30 UPRIGHT ROW TO WIDE PRESS 55:30 HALF KNEELING SWING SNATCH TO WINDMILL 56:30 HALF KNEELING SWING SNATCH TO WINDMILL 57:30 CHILD POSE STRETCH