photo of woman raising dumbbellsStrength

Strength – 27.01.21

photo of woman raising dumbbells
Photo by Li Sun on

Full body strength routine using only dumbbells and Bands

Warm up –

Burpees 2 x 5

3 Rounds –

5 Squats
5 Push-ups
5 Dumbbell row

Workout –

Dumbbell Squats 5 x 5
Dumbbell Floor Press 5 x 5

SuperSet –

Lateral Raises 3 x 10
Reverse Lunge to High Knee 3 x 10

Push-ups 3 x 10
Bent over raises 3 x 10

Dumbbell biceps curl 2 x 20
Triceps dips 2 x 15

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 3 sets of the first two exercises & 1 set of each superset
Intermediate – As prescribed
Advance – 4 sets of SuperSets

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Dumbbell Squats > Air Squats
Dumbbell floor press > Push-ups > Kneeling push-ups

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