Intermediate Difficulty with Advanced Modifications provided
Make your training time count with this full-body dumbbell workout at home. We’ll pair exercises into supersets to keep the intensity up as you build strength and lean muscle. Keep a selection of dumbbells within reach so you can go heavier or lighter depending on the movement. For the step-ups, you’ll need a box, aerobic step, sturdy chair, or similar stable surface. A bench can also be used for certain modifications, but it’s not required. Grab your weights and let’s get to work!
Warm up
Butt Kick + Overhead Reach
Straight Leg Kick + Twist
Waterfall
Full Body Weight Training
A1: DB Front Rack Stationary Lunge x 8 each
A2: DB Pendlay Row x 12
B1: DB Chest Press from Floor / Bench x 12
B2: DB Skull Crusher from Floor / Bench x 12
B3: DB Step Ups / Adjust Height x 12 each
C1: DB Cuban Press / Shoulder Press x 10
C2: DB Hammer Curl to Supination Ecc x 12
C3: DB Sumo Stiff Leg DL + Calf Raise x 12
D1: DB Glute Bridge March / No DB x 60 sec
D2: Dead Bug DB / No DB x 60 sec
D3: Side Plank x 30 sec each side
Cool Down
Standing Quad Stretch
90-90 Hip Stretch / Pigeon Stretch
Seated Toe Touch + Chest Opener
