Intermediate Difficulty with Advanced Modifications provided
Build strength and lean muscle right with this weight training at home workout. We’ll use supersets to keep the intensity up and make every minute count. All you need is a set of dumbbells, and having a few weight options nearby will help you adjust for each exercise. A chair, bench, or box may be useful for some movements, but they’re completely optional. Let’s get started!
Warm up
Lateral Shift Squat
Stepback + Rotation
Toe Touch to Chest Opener
Weight Training at Home
A1: DB Goblet Lateral Lunge / Adjust Depth x 8 each
A2: DB Cleans x 12
B1: Suitcase Squat x 10
B2: DB Chest Press from Bench / Floor x 10
C1: Straight Arm Front Raise Overhead / Parallel x 12
C2: Sumo RDL x 10
D1: DB Overhead Triceps Extension x 12
D2: Concentration Curl Seated / Standing x 12
D3: Dead Bug / Knees Bent x 60 sec
Cool Down
Standing Quad Stretch
Downward Dog to Child’s Post to Cobra
