Intermediate Difficulty with Advanced Modifications provided
Boost your full-body strength and build lean muscle with this no-repeat weight training workout you can do at home. The fast pace and fresh exercises will keep the intensity up and help you maximize every minute. Just grab a set of dumbbells and have a few different weights nearby which will let you adjust as needed for each move. You may also want a bench, chair, or box available, but it isn’t required. Ready to get started? Let’s go!
Warm up
Kneeling T-Rotation + Shoulder Counter
Dynamic Knee Hug + Quad Stretch
Wrist Waterfall
Full Body Workout with Dumbbells
SA Staggered DB High Pull x 10 each
DB Squat + Press x 12
Reverse Curl x 12
Straight Arm Overhead Front Raise x 12
Reverse Lunge + Twist x 16
DB Crusher Row x 12
Iso-90 Push Up Hold / from Incline 3×15 sec
DB Good Morning x12
Iso-90 Row Hold 3×15 sec
Seesaw DB Narrow Chest Press x 12
DB Hip Up x 15
Hollow Body Rockers / Knees Bent x 60 sec
DB One Leg Calf Raise x 30
Chimera Squat x 16
Cool Down
V-Sit Reach
One Leg In V Stretch
Hands Behind Head Chest Stretch
