Let’s wipe the dust off the dumbbells and inflate the old swiss ball hiding underneath the couch. Let’s get back into shape you were meant to be. Although you may have worked out in your past, but our bodies tend to lose it’s gains if exercise is ignored for an extended period of time. This home based full body strength training workout will help you ease into it.
The Full Body Workout
- A1: Dumbbell Chest Press on Swiss Ball 10-12x
- A2: Seated Back Rows (with Resistance Bands) 12-16x
- rest 60 seconds
- repeat 2 more times, for a total of 3 sets
Rest 60s
- B1: Lunges with Dumbbells 12-16x
- B2: Hip Bridge 12-16x
- rest 60 seconds
- repeat 2 more times, for a total of 3 sets
Rest 60s
- C1: Plank 30-40seconds
- C2: Bird Dogs 12-16x
- rest 60 seconds
- repeat 2 more times, for a total of 3 sets
Rest 60s
- D1: Standing Dumbbell Alternating Arm Curls 10-12x
- D2: Tricep Kickbacks 10-12x
- rest 60 seconds
- repeat 2 more times, for a total of 3 sets
How and When To Do The Workout
Although this is a beginner’s workout but it does contain an advanced element, a superset. Superset is when you do two or more exercises back to back before taking a break. A superset usually consists of opposite muscle groups. Chest and Back, Biceps and Triceps, etc.
The workout format above is easy to follow. Start at the top and work your way down. Perform the routine 3 or 4 times a week. This is also a great routine to use as a part of maintenance program.