Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Do you want to get stronger and gain lean muscle? Then this is the perfect routine for you! Here’s a 40 minute total body workout with weights that will leave no muscle behind. The only equipment required is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level. Grab your dumbbells and let’s do this!

Warm Up

Alt Hamstring Stretch + Arm Circle
Bent Over Twist
Arm Crossover + Butt Kick

Total Body Workout with Weights

A1: Reverse Dumbbell Row with Pause 2×12
A2: Dumbbell Chest Press w/ Twist 2×12
A3: Suitcase Squat 2×12
B1: One Leg Deadlift / Kickstand Deadlift 2×8 each leg
B2: Curl + Arnold Press 2×12
B3: Shrug + Calf Raise 2×12
C1: 1:3 Tempo Straight Arm Reverse Fly 2×10
C2: Hammer Curl + Overhead Triceps Ext 2×10 (each arm)
C3: Side Lunge / Adjust Depth 2×8 each leg
D1: Side Plank 2×30 sec per side
D2: Plank 2×30 sec
D3: Iso Curl Up 2×30 sec

Cool Down
Lying Side Quad Stretch
Scapular Stretch
Cat / Cow
Downward Dog to Child’s Pose