Welcome to the ultimate at home Bodyweight and Dumbbell Workout! This high-intensity circuit combines the benefits of bodyweight exercises with the added resistance of dumbbells to give you a full-body, calorie-burning workout that you can do right in the comfort of your own home. So grab your dumbbells and get ready to sweat, because this workout is going to push you to your limits and help you build strength, endurance, and muscle. Let’s get started!
- Warm up:
- Start with 5-10 minutes of light cardio such as jogging in place or jumping jacks.
- Follow this with some dynamic stretches like lunges, leg swings, and arm circles.
- Circuit 1:
- Do 3 rounds of the following exercises, resting for 30 seconds between each round:
- Push ups (10 reps)
- Squats (10 reps)
- Lunges (10 reps per leg)
- Plank (hold for 30 seconds)
- Side plank (hold for 30 seconds per side)
- Circuit 2:
- Do 3 rounds of the following exercises, resting for 30 seconds between each round:
- Dumbbell rows (10 reps per arm)
- Dumbbell goblet squats (10 reps)
- Tricep dips (10 reps)
- Mountain climbers (30 seconds)
- Circuit 3:
- Do 3 rounds of the following exercises, resting for 30 seconds between each round:
- Burpees (10 reps)
- Jump squats (10 reps)
- Plank with shoulder taps (10 reps per side)
- Bicycle crunches (20 reps)
- Cool down:
- Spend 5-10 minutes stretching out your muscles, particularly those that you just worked.
Remember to always listen to your body and adjust the workout as needed to match your fitness level and capabilities. It’s important to start slowly and gradually increase the intensity and duration of your workouts as you become more comfortable and stronger.
