Intermediate Difficulty with Advanced Modifications provided
If you want to improve your strength and lean muscle without signing up for a gym, use this 45 minute total body strength workout with weights and get results in your own living room. This routine is great for both men and women. The weight you choose will be dependent on your fitness level.
Warm Up
Straight Leg Kick + Twist / Knee Raise
Hamstring Sweep
Upright External Rotation + March in Place
Full Body Workout with Dumbbells
A1: Dead Stop Push-up / from Knees x 12
A2: Low Reverse Lunge / Reverse Lunge x 6 each leg
B1: 303 Tempo Reverse Row x 12
B2: Side Plank Knee to Elbow / from Knees x 10
C1: Shoulder Box x 10
C2: 1 ¼ Sumo Deadlift + Shrug x 10
C3: 103 Tempo Curl to Hammer x 10
D1: V-Sit Dumbbell Fly / Feet Down x 12
D2: Triceps Extension + Lying Leg Raise / Knee Raise x 12
E1: High Plank Reverse Fly / from Knees x 10 each arm
E2: Fire Hydrant + Pulse x 10 / 15
Cool Down
Lying Straight Leg Hamstring Stretch
Lying Side Quad Stretch
Page Openers + Half Angels
Internal Shoulder Stretch / Hand on Hip
Waterfall
