Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Improve strength, gain lean muscle, and shred body fat with this home weight training routine. This full body dumbbell workout is great for both women and men. Grab your dumbbells and let’s pump it up!

Warm Up

Straight Leg Kick and Twist / Knee Twist
Overhead Wall Pullovers
Downward Dog – Frogger Steps – Low Squat



Full Body Dumbbell Workout at Home Routine

A1: Goblet Side Lunge / Goblet Side Squat x 6 each leg

A2: Dumbbell Snatch from Hang / High Pull x 12

B1: Shoulder Press + Chest Squeeze x 12

B2: Good Morning + Row x 12
C1: 3-1 Tempo Push Up / from Knees x 12

C2: Dumbbell Lawnmower Lunge x 8 each leg

D1: Dumbbell Drag Curl x 12

D2: Dumbbell Thruster + Calf Raise / No Raise x 12

E1: Overhead Triceps Extension x 12

E2: Sumo Deadlift + Hammer Curl x 12

F1: Dumbbell Fly + Leg Raise / Knees Raise x 45 seconds

F2: Mountain Climbers / Modified x 45 seconds



Cool Down
Seated Reach + Chest Opener
Lying Side Quad Stretch
Open Book to Half Angel