Total Body Workout

Ok, so you are not into the gym or fitness center craze – or maybe it is just too much of a hassle.  Have you thought about trying a home workout?  Working out at home may be much more convenient for you – this also increases the odds that you will stick to a consistent program.   Although this is a home workout, you will still need a pair of dumbells (adjustable ones are better) for this routine.

Many of these exercises will take advantage of your own body weight so there is no hard and fast rule on repetitions per set.  We have listed some starting points for sets, but you should build up to a level where you feel a good burn without overworking.  That can be accomplished either through extra sets or extra reps.

As with all our total body workouts, we have listed exercises for each body part.  Start with 1-2 exercises per bodypart per workout, then work your way up over time.  As for the order, you can either complete each bodypart one at a time OR do an entire circuit by doing a single set per bodypart then starting over.

Dumbell Rows

Chest and Triceps

• Push Ups – 3 to 5 sets
• Decline Push Ups – 3 to 5 sets (make sure feet are higher than chest)
• Chair Dips – 3 to 5 sets

Back and Traps

• Dumbell Bent Over Rows – 3 sets of 8-15 reps
• Dumbell Deadlifts – 3 sets of 8-15 reps
• Dumbell Upright Rows – 3 sets of 8-15 reps
• Dumbell Shrugs – 3 sets of 8-15 reps

Shoulders and Traps

• Dumbell Overhead Press (Seated or Standing) – 3 sets of 8-15 reps
• Dumbell Lateral Raises – 3 sets of 8-15 reps
• Dumbell Front Raises – 3 sets of 8-15 reps

Biceps

• Dumbell Curls – 3 sets of 8-15 reps
• Dumbell Hammer Curls – 3 sets of 8-15 reps

Legs

• Squats (with or without dumbells) – 3 sets 10-20 reps
• Lunges (with or without dumbells) – 3 sets of 10-20 reps
• Dumbell Standing Calf Raises – 3 sets of 15-25 reps

As we mentioned previously, you will need to test and refine the number of sets and repetitions that works best for your body.  Start with trying the workout twice a week and rotate the specific exercises.  Be sure to get plenty of rest and do not overtrain.  Now get to it!