Intermediate Difficulty with Advanced Modifications provided
Build total-body strength and lean muscle from the comfort of home with this effective strength training workout. We’ll use supersets to keep the pace up and maximize your results in minimal time. All you need is a pair of dumbbells, and having a few different weight options nearby will help you customize the resistance for each movement. Let’s begin!
Warm up
Hamstring Sweep
Standing Figure Fours
Half-Kneeling Scarecrow + Rotation
Strength Training at Home
A1: SA Staggered DB Row x 12
A2: Fiend Squats x 6 each
B1: Hollow Body Chest Press / Knees Bent x 12
B2: Side Plank Leg Raise / from Knee x 10
C1: Kickstand RDL x 8 each
C2: Crossbody Curl x 12 each
C3: Alt Iso Front Raise x 10 each
Cool Down
V-Sit 3 Position Stretch
Lying Overhead Shoulder Extension
Waterfall Wrist Stretch
