Intermediate Difficulty with Advanced Modifications provided
This at-home weight training workout is designed to help you build lean muscle and increase strength at the same time. We’ll target your entire body using supersets to push your muscles and keep the intensity up. You’ll need a set of dumbbells, and it’s best to have a few weight options on hand so you can adjust based on the exercise. A chair, bench, or box can be helpful for some movements, but they’re completely optional. Let’s get to work!
Warm up
Deep Prisoner Squat
Wall Angel
Hamstring Sweep
Strength Training at Home
A1: Reverse Lunge + Power Pull x 12
A2: DB Dead Bug / No DB x 45 sec
B1: DB Cossack Squat / No DB x 16
B2: DB Hammer Curl + Press x 12
C1: Boxer Squat x 12
C2: 3 Angle Chest Fly x 12
C3: Single Arm DB Hip Row x 12
D1: Pike Push Up / Incline x 12
D2: Side Plank Leg Raise / from Knee x 12 each
D3: Criss Cross x 20 / Feet Return x 45 sec
Cool Down
Kneeling Hip Flexor Stretch
3-Way V-Sit Reach
Seated Toe Touch to Chest Opener
