Need a solid, start-to-finish plan for your workout today? Like, right now? I know exactly how you feel.
I’ve been there plenty of times myself: you’re getting tired of your current routine, so you hop on the internet to find something new. But all you really find is bits and pieces – not a lot that really outlines exactly what you need to do, start to finish – something that you could literally print out and take to the gym with you.
With that in mind, I’ve put together a complete, done-for-you full-body body weight and dumbbell workout for ‘ya. It’s designed for an intermediate fitness level and is geared towards a fat loss or general conditioning goal.
If you work out at a gym during a busy time, this workout is perfect – the entire thing can be done without machines – just a set of dumbbells. If you work out at home, this workout is great as well.
We’ll start with a short warm up, follow with a full-body dumbbell and body weight four exercise circuit, do a couple of exercises for your bis and tris, and finish with a short stretch. You’re done in about 45 minutes, you’ll hit every major muscle group in your body, and you’ll get a little cardio workout while you’re at it, too.
Body Weight And Dumbbell Workout
1. Warm up
*Recent research has shown that static stretching is best done after your workout; we’re going to do some easy movements that activate your core muscles and move most of your major muscle groups through a full range of motion.
10 Body Weight Squats
Plank, :30 second hold
10 Push Ups
Repeat sequence twice without rest
This warm-up should be fairly easy; the goal is to break a sweat and prepare yourself for the work ahead. This is a lot more effective than five minutes on the treadmill or stationary bike.
2. Body weight and dumbbell circuit
10 Bent Over Dumbbell Rows
10 Explosive Push Ups
10 Dumbbell Squats
10 Hanging Leg Raises
Repeat sequence five times. Rest 30 seconds between exercises and 60 seconds between rounds.
Choose weights here that are challenging for you – take yourself maybe 2-3 reps short of failure with each exercise.
Gotta get those puppies pumped up a little before you’re done …
15 Barbell Curls
15 Lying Barbell Tricep Extensions
Repeat sequence three times. Rest 30 seconds between sets.
4. Static Stretch
Now’s the time to stretch. You’ll see the best increases in flexibility post-workout when you’re warm, too.
Kneeling hip flexor stretch
Chest/thoracic spine stretch
Hold each stretch for 30 seconds
Complete this workout from start to finish and you’ll have worked all of your major muscle groups, gotten a strength, cardio, and flexibility workout, and can walk out of the gym feeling like you’ve actually accomplished something. Good luck!
P.S. If you enjoyed this workout, for starters, check out the ‘greatest hits’ section of this blog for additional body weight, kettlebell, and dumbbell workouts, diet tips, and more. If you’re interested in a comprehensive twelve week workout and diet plan that uses kettlebells, dumbbells, and body weight training to help you lose fat, build muscle, and get in great shape, check out my book and DVD, No Gym? No Excuse! by clicking here