Intermediate Difficulty with Advanced Modifications provided
intermediate workout

No gym? No problem. Use these functional strength training exercises to get a total body workout using just a pair of dumbbells. This routine is great for both men and women. The weight you choose will be dependent on your fitness level.

Warm Up

Straight Leg Kick + Twist / Knee Raise
Hamstring Sweep
Upright External Rotation + March in Place

Total Body Workout with Dumbbells

A1: Dead Stop Push-up / from Knees x 12
A2: Low Reverse Lunge / Reverse Lunge x 6 each leg
B1: 303 Tempo Reverse Row x 12
B2: Side Plank Knee to Elbow / from Knees x 10
C1: Shoulder Box x 10
C2: 1 ΒΌ Sumo Deadlift + Shrug x 10
C3: 103 Tempo Curl to Hammer x 10

Cool Down
Lying Straight Leg Hamstring Stretch
Lying Side Quad Stretch
Page Openers + Half Angels
Internal Shoulder Stretch / Hand on Hip