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If you exercise at home and have a pair of dumbbells, give these two full body workouts a try. By incorporating pulses, holds (isometrics) and back to back exercises (supersets) you can increase the intensity and make things more challenging when equipment or more weight isn’t an option.
Workout 1 - Dumbbells & Bodyweight - Legs Pull & Abs
DB Squat - With x3 pulses and 3 second hold = 1 full rep. 5-10 full reps.
Dumbbell Row Superset - Single alternating row. 16-20 reps in total (8-10 each side). Immediately followed by a double row with x3 pulses = 1 rep. 5-10 reps
Wall Single Leg RDL - 10-15 reps each side.
DB Curl - 3 reps followed by 3 pulses = 1 full rep. 4-6 full reps.
Alternating DB Crunch - 8-16 reps.
Workout 2 - Dumbbells & Bodyweight - Legs Push & Core
Full Range Split Squat - 10-15 reps.
Seated Alternating Shoulder Press - 10-20 total reps.
Single Leg Bridge with Pulses - 10-15 reps each side, finish both sides with pulses.
Press Up Super Set - Full press up for as many reps as possible, immediately followed with kneeling press up for as many reps as possible.
Tricep Dips Super Set (use a sofa or chair) - Long lever (straight legs) for as many reps as possible, immediately followed with short lever (bent knees and feet closer) for as many reps as possible.
Alternating Front and Side Planks - 10-15 second hold then change for as long as possible.
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