Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Here’s a routine that’s sure to simultaneously improve strength, build lean muscle, and enhance athleticism. Coach Kozak and Claudia deliberately choose compound exercises to work your body in a functional way, so that your workouts not only improve the way your body looks, but also the way your body performs throughout your day to day life. The only equipment required for this strength training routine is dumbbells. While it’s not required, we recommend you have varying resistance levels and weights available so that you may change up your weight as needed for each individual exercise.

Warm up
Bird Dog
Quadruped Elbow to Hand Rotation
Arm Crossover + Butt Kick

Full Body Workout at Home

A1: DB Offset Squat / DB Squat x 12
A2: Reverse Curl to Press x 10
B1: Self-supported DB Row x 10 each arm
B2: Hollow Body Hold / Knees Bent x 30 sec
C1: Side Plank Leg Raise x 12 each side
C2: Hip Up with Weight / No Weight x 12
C3: Close Grip Push Up / From Knees x 10
D1: Reverse Fly x 12
D2: One Leg Dumbbell Curl / Modified x 12
E1: Calf Raise with Pause x 12
E2: Push Up / from Knees x 15 sec

Cool Down
One Leg Hip Hinge
Page Turner + Half Angel
Side Quad Stretch