Intermediate Difficulty with Advanced Modifications provided
Build full-body strength and lean muscle right from home with this efficient strength training workout. Supersets will keep the intensity high and help you make the most of your time. All you need is a pair of dumbbells, and having a few weight options nearby will allow you to adjust for each exercise. A chair, bench, or box may be helpful for some movements, but they’re completely optional. Let’s get started!
Warm up
Hamstring Sweep
Standing Figure Fours
Half-Kneeling Scarecrow + Rotation
Strength Training at Home
A1: SA Staggered DB Row x 12
A2: Fiend Squats x 6 each
B1: Hollow Body Chest Press / Knees Bent x 12
B2: Side Plank Leg Raise / from Knee x 10
C1: Kickstand RDL x 8 each
C2: Crossbody Curl x 12 each
C3: Alt Iso Front Raise x 10 each
D1: High Plank Triceps Ext / from Incline x 10 each
D2: DB Split Squat to High Pull x 6 each
Cool Down
V-Sit 3 Position Stretch
Lying Overhead Shoulder Extension
Waterfall Wrist Stretch
