Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Build lean muscle and improve strength using this total body workout with weights. You’ll need a pair of dumbbells and then either a chair, bench, or box. Although not required, you may also want to have two pairs of dumbbells available, so that you may switch between heavier and lighter dumbbells when needed.

Warm Up
Alternating Thumb Ups
Hamstring Circle Swings
March in Place + External Rotation / Arm Crossover

25 Min Total Body Workout with Weights

A1: Squat + Curl x 12
A2: Bent Over Row with Twist (Pronate to Supinated) x 12
B1: Bulgarian Hip Hinge / Kickstand Deadlift x 8 each leg
B2: Bench Dips / Knees Bent x 12
C1: High Plank + Triceps Kickback / from Knees x 8 each
C2: Reverse Lunge with Pause / Split Squat x 8 each leg
D1: Dumbbell Reverse Fly x 12
D2: Hollow Body Dumbbell Fly / Knees Bent x 12

Cool Down
Chest Opener
Upright Row + External Rotation
Seated Reach + Scarecrow