Intermediate Difficulty with Advanced Modifications provided
Build total-body power and lean muscle with this strength training at home routine. Supersets will keep the intensity high and help you get more done in less time. All you need is a set of dumbbells, and having a few weight options nearby will let you adjust for each movement. A chair, bench, or box may be useful for some exercises, but they’re completely optional. Let’s get started!
Warm up
Deep Squat to Hip Pry
Wall Lat Slides
Wall Angels
Strength Training at Home
A1: Split Stance High Pull x 10
A2: Chimera Squat x 12
B1: Twisting Chest Press / from Bench x 12
B2: Plank + Side Plank / from Knees x 60 sec
C1: Bear Crawl Push Up / from Incline x 10
C2: Triple Extension Sumo DL x 10
C3: DB Hang Cleans x 12
D1: DB Elbow Out Ext x 12
D2: Deep Split Squat x 8 each
Cool Down
Hip External / Internal Rotation
Lying Hamstring + Crossover Stretch
Lying Overhead Ext to Arm Circle
