Intermediate Difficulty with Advanced Modifications provided
Strengthen your body and build lean muscle with this at-home weight training session. We’ll use supersets to keep the intensity up and make the most of your time. All you need for this full body workout is a set of dumbbells, and having a few weight options handy will help you adjust based on each movement. A chair, bench, or box can be used for some exercises, but they’re completely optional. Let’s get started!
Warm up
Toe Touch to Chest Opener
Reverse Lunge and Twist
Rotating 90-90 Hip Stretch
Full Body Workout with Dumbbells
A1: Duffin Row x 12
A2: Bulgarian Split Squat / Split Squat x 10 each
B1: Goblet Squat x 10
B2: Iso Hip Up Chest Press x 15
C1: Side Lunge + Leg Raise x 8 each
C2: Curl + Arnold Press x 10
C3: Half Kneeling Chop x 60 sec
D1: Push Up + Knee to Elbow / Incline x 10
D2: 3:1 Tempo RDL x 10
E1: SA DB March x 60 sec
E2: DB Side Bends x 12 each
E3: DB Triceps Kickback x 12
Cool Down
Side Lying Quad Stretch
Page Turner
V-Sit 3 Way Stretch
