Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Weight training is one of the best ways to gain lean muscle, burn fat, and improve strength at the same time. This full body workout at home only requires a pair of dumbbells and then either a box, bench, or chair. The dumbbells you choose will be dependent on your fitness level.

Warm up
Butt Kick + Overhead Shoulder Pullover
Bent Over T-Rotation
Posterior Swing

40 Min Full Body Workout at Home

A1: High Plank Row from Bench x 12
A2: 3:1 Tempo Bulgarian Split Squat with Jump / No Jump x 8
B1: Hammer Curl + Press x 12
B2: Stiff Leg DL + Shrug / RDL + Shrug x 12
C1: 3:1 Tempo Close Grip Push-up / from Knees x 12
C2: Dumbbell Offset Squat x 12
D1: Straight Arm Dumbbell Reverse Fly x 12
D2: Standing Low Dumbbell Fly x 12
E1: V-Sit Pulse / Feet Down x 30 seconds
E2: Lying Leg Raise / Knee Raise x 30 seconds
E3: Lying Leg Twist / Knee Twist x 30 seconds

Cool Down
Seated Hamstring Stretch
Seated Calf Stretch
Sprinter Quad Stretch
Bent Arm Wall Stretch