Intermediate Difficulty with Advanced Modifications provided
Build total-body strength and lean muscle with this at-home weight training routine. Using no repeats, we’ll keep the pace fast and the challenge high to help you get the most out of every minute. All you need is a set of dumbbells, and having a few weight options nearby will allow you to adjust for each exercise. Ready to begin? Let’s go!
Warm up
Figure Four Contours
Quadruped Thread the Needle to Rotation
Sprinter Stretch to Half Kneeling Hip Flexor Stretch
Full Body Workout
Single Arm DB Row + Twist x 12
Alt Standing Chest Raise x 12
Offset Deep Reverse Lunge x 16
DB Pullover + Iso-Hip Up x 12
DB Narrow Chest Press x 12
Lying Leg Raise + Reach Crunch / Knee Raise x 45 sec
DB Cossack Squat x 16
DB Crossbody Curl x 20
DB Sumo Row + Press x 12
Single Arm Overhead Triceps Ext x 12 each
DB Front Curled Pause Squat x 12
Alt Rear Delt Fly x 12 each
Curl to Svend Press x 12
Fire Hydrant + Pulse x 12/12
High Plank DB Pass Through x 45 sec
Cool Down
Behind the Back Chest Opener
Wall Downward Dog
Standing Quad Stretch
