Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Weight training is the best way to build strength and lean muscle. The only equipment required is a pair of dumbbells and then either a chair, bench, or step. Choose a weight that challenges you to complete the prescribed repetitions while still being able to maintain proper form. This total body strength workout at home includes both a warm up and cool down and doesn’t need to be combined with any other workouts.

Warm Up

External Rotation + Butt Kicks
Lateral Reach + Forward Reach
Good Morning

Total Body Strength Workout at Home

A1: Reverse Lunge + Hammer Curl + Press x 6 Each Leg
A2: DB Butterfly Reach Crunch / No DB x 12
B1: DB Step Ups / Low Step x 8 Each Leg
B2: Elevated Pike Push Up / No Elevation x 12
C1: Clean + Squat + Calf Raise x 12
C2: 3 Angle Chest Fly x 12
D1: Side Plank Triceps Ext / from Knee x 12
D2: Crush Grip Row x 12


Cool Down
Standing Quad Stretch
Seated Butterfly
Downward Dog to Child’s Pose