Intermediate Difficulty with Advanced Modifications provided
Build strength and lean muscle from the comfort of home with this full-body weight training workout. Supersets will keep the pace high and help you get the most out of every minute. All you need is a set of dumbbells, and having a few weight options nearby will let you adjust as needed for each exercise. A chair, bench, or box might be helpful for certain moves, but they’re totally optional. Let’s begin!
Warm up
Toe Touch to Chest Opener
Reverse Lunge and Twist
Rotating 90-90 Hip Stretch
Strength Training at Home
A1: Duffin Row x 12
A2: Bulgarian Split Squat / Split Squat x 10 each
B1: Goblet Squat x 10
B2: Iso Hip Up Chest Press x 15
C1: Side Lunge + Leg Raise x 8 each
C2: Curl + Arnold Press x 10
C3: Half Kneeling Chop x 60 sec
D1: Push Up + Knee to Elbow / Incline x 10
D2: 3:1 Tempo RDL x 10
Cool Down
Side Lying Quad Stretch
Page Turner
V-Sit 3 Way Stretch
