Intermediate Difficulty with Advanced Modifications provided
intermediate workout

No gym? No problem! Use this full body workout routine at home to gain strength and build lean muscle. The only equipment required is a pair of dumbbells and then either a chair, bench, or step. This strength training routine includes both a warm up and cool down and doesn’t need to be combined with any other workouts.

Warm Up

External Rotation + Butt Kicks
Lateral Reach + Forward Reach
Good Morning

Full Body Workout Routine at Home

A1: Reverse Lunge + Hammer Curl + Press x 6 Each Leg
A2: DB Butterfly Reach Crunch / No DB x 12
B1: DB Step Ups / Low Step x 8 Each Leg
B2: Elevated Pike Push Up / No Elevation x 12
C1: Clean + Squat + Calf Raise x 12
C2: 3 Angle Chest Fly x 12
D1: Side Plank Triceps Ext / from Knee x 12
D2: Crush Grip Row x 12
E1: RDL + Reverse Curl x 12
E2: 1:3 Tempo Side Raise x 8
F1: Plank Up Downs / from Knees x 30 Seconds
F2: Starfish / Knees Bent x 30 Seconds


Cool Down
Standing Quad Stretch
Seated Butterfly
Downward Dog to Child’s Pose