workout

40 Min Full Body Workout Routine at Home


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240-480

40 min

Dumbbells

Advanced, Intermediate

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

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

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