Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Here’s a 30 minute full body workout routine that you can do right in your living room. The only equipment required is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level. This routine is designed to improve strength, build lean muscle, and shed fat at the same time. Pick up your weights and let’s get started!

Warm Up

Straight Leg Kick and Twist / Knee Twist
Overhead Wall Pullovers
Downward Dog – Frogger Steps – Low Squat



Full Body Workout Routine

A1: Goblet Side Lunge / Goblet Side Squat x 6 each leg

A2: Dumbbell Snatch from Hang / High Pull x 12

B1: Shoulder Press + Chest Squeeze x 12

B2: Good Morning + Row x 12
C1: 3-1 Tempo Push Up / from Knees x 12

C2: Dumbbell Lawnmower Lunge x 8 each leg
D1: Overhead Triceps Extension x 12

D2: Sumo Deadlift + Hammer Curl x 12


Cool Down
Seated Reach + Chest Opener
Lying Side Quad Stretch
Open Book to Half Angel