Intermediate Difficulty with Advanced Modifications provided
intermediate workout

We’re going to simultaneously work towards building lean muscle, gaining strength, and burning fat with this upbeat weight training at home workout. We’ll work on your full body and this strength training routine doesn’t include any repeats, so it’s great for people who get bored easily. You’ll need dumbbells and we recommend having a few different resistance levels available so that you can switch it up depending on the movement. You may also want to have a chair, box, or bench available, but it isn’t required. Let’s go!

Warm up
Toe Touch to Scarecrow
Bird Dogs
Hip Opener + Rotation

Weight Training at Home

Kickstand Goblet Squat x 8 each
Staggered One Arm DB Row x 15 each
Side Plank Leg Raise / from Knee x 12 each
Reverse Lunge + Shoulder Press x 8 each leg
Bent Over Reverse Fly x 15
Push Ups / Incline x 15
High Plank Bird Dog / Incline x 5 sec
Deep Iso-Lunge x 30 sec each
Curl + Arnold Press x 15
B Stance RDL + Shrug x 8 each leg
Dead Bug Chest Press x 15 each arm
Single Arm Front Curled Pause Squat x 8 each arm
Triceps Kickback 3×5, 3×5 sec squeeze
Seesaw Row x 12 each

Cool Down
Side Lying Quad Stretch
Page Turner
Downward Dog to Child’s Pose