Intermediate Difficulty with Advanced Modifications provided
Build strength and lean muscle with this full body weight training workout you can do right at home. We’ll use supersets to challenge your muscles and maintain a steady intensity throughout. Grab a set of dumbbells—having a few different weights nearby will let you adjust as needed. A chair, bench, or box might be useful for certain exercises, but they’re totally optional. Let’s get moving!
Warm up
Straight Leg Kick + Twist
Side Leg Kicks
Kneeling Hip Flexor + Scarecrow
40 Min Full Body Dumbbell Workout
A1: Deep Stationary Lunge x 16
A2: Bent Over Reverse Row x 12
B1: Single Leg RDL / Kickstand x 10 each
B2: Diamond Push Up / Incline x 10
C1: 1 ¼ Sumo DL x 10
C2: 3:1 Tempo Shoulder Press x 10
C3: Reach Crunch + Leg/Knee Raise + Pilates Pulse x 60 sec
D1: Face Pull x 12
D2: Drag Curl x 12
E1: Iso-One Leg Hip Up + Tricep Extension x 12
E2: Mountain Climber x 45 sec
Cool Down
Hands Behind Head Chest Stretch
Standing Quad Stretch
Downward Dog to Child’s Pose to Cobra
