Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This 60 minute workout will strengthen your body from head to toe. The only equipment needed is a pair of dumbbells and then either a chair, bench, or aerobic step. The weight you choose will be totally dependent on your fitness level.

Round 1: Back

Complete 2 Rounds of 50 seconds of each exercise:
One Arm Bent Over Row / Self Supported
Front Trap Raise / Shrug
Straight Arm Pullbacks
Dumbbell Snatch from Hang / Dumbbell High Pull
Reverse Row + Curl / Reverse Curl
High Plank Reverse Fly / from Knees

Round 2: Legs

Complete 2 rounds of each exercise for 50 seconds:
Dumbbell Squat + Reverse Lunge / No DB’s
Stiff Leg Deadlift / RDL
Bulgarian Split Squat / Split Squat
3 Position Calf Raises / No DB’s
One Leg Hip Ups / Two Legs
1 ¼ Sumo Deadlift / No DB’s

Round 3: Chest

Complete 2 rounds of 50 seconds of each exercise:
Hand Release Push Up / from Knees
Lying Dumbbell Fly
Wide Push Up with Fingers Out / from Knees
Svend Press
Dumbbell Floor Press
Iso Hip Up Dumbbell Pullover / No Hip Up

Round 4: Biceps

Complete 2 rounds of 50 seconds of each exercise:
Bent Over Alternating Curl / Alternating Curl
Dumbbell Pulses 3-levels / Same
Zottman w/ 1:3 Tempo from Knees / Standing
Iso 90 Curl / One Arm Curl
Hammer Burnout / Same

Round 5: Triceps

Complete 2 rounds of 50 seconds of each exercise:
Triceps Crusher Press / Close Grip Press
Triceps Popups / from Knees
Reverse Dumbbell Triceps Extension
Pronate Triceps Kickback
Diamond Push Ups / from Knees

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