Intermediate Difficulty with Advanced Modifications provided
Build strength and lean muscle from home with this full-body weight training workout. We’ll use supersets to maintain intensity and maximize your results in less time. All you need is a set of dumbbells, and having a few different weights nearby will help you tailor the resistance for each move. A chair, box, or bench might come in handy for certain exercises, but they’re entirely optional. Let’s begin!
Warm up
Deep Squat to Hip Pry
Wall Lat Slides
Wall Angels
Full Body Dumbbell Workout
A1: Split Stance High Pull x 10
A2: Chimera Squat x 12
B1: Twisting Chest Press / from Bench x 12
B2: Plank + Side Plank / from Knees x 60 sec
C1: Bear Crawl Push Up / from Incline x 10
C2: Triple Extension Sumo DL x 10
C3: DB Hang Cleans x 12
D1: DB Elbow Out Ext x 12
D2: Deep Split Squat x 8 each
E1: Bicep Crusher: Zottman / Palms Up / Hammer x 7 each
E2: One Leg Hip Ups x 12 each
E3: Elbow to Knee Crunch / Modified x 45 sec
Cool Down
Hip External / Internal Rotation
Lying Hamstring + Crossover Stretch
Lying Overhead Ext to Arm Circle
