Intermediate Difficulty with Advanced Modifications provided
Build strength and lean muscle with this full-body dumbbell workout you can do right at home. We’ll use supersets to 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 different weight options nearby will let you adjust the resistance for each exercise. You may also use a bench, box, or chair for some modifications, but it isn’t required. Let’s get started!
Warm up
Squat to Hamstring Reach
Hip Flexor Stretch + Page Opener
Arm Crossover + Overhead Reach
40 Min Full Body Dumbbell Workout
A1: DB Hack Squat / Flat Feet x 12
A2: DB Gorilla Row / Adjust Depth x 10 each
B1: Push Up / Incline x 12
B2: DB Side Lunge / Adjust Depth x 8 each
C1: Half-Kneeling SA Arnold Press / Standing x 10 each
C2: DB RDL + Shrug x 12
C3: DB Cross Body Curl x 16
D1: Lying DB Reverse Triceps Ext from Floor x 12
D2: DB Single-Leg Hip Up / No DB x 10 each
D3: Starfish Double Crunch / Feet Return x 60 seconds
Cool Down
Lying Straight Leg Hamstring Stretch
Figure Four Stretch
Side Lying Quad Stretch
Hands Behind Head Chest Stretch
