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30 Day Home Challenge
AUTOPLAY
Cutting
Intermediate
Dumbbell
Plan Details
The 30 Day Home Challenge routine by bb1119 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Enter your routine description
Routine detail
Mon
Legs & Glutes
Est. 0 min
10 exercises
Banded Seated Abductors
4 Sets x 25 Reps
Bench Dumbbell Glute Bridge
4 Sets x 20 Reps
Sumo Squat
4 Sets x 20 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Prone Banded Leg Curl
4 Sets x 20 Reps
Lying Clam Shells
4 Sets x 20 Reps
Lying Clam Shells
4 Sets x 20 Reps
Elevated Single Leg Glute Bridge
4 Sets x 20 Reps
Elevated Single Leg Glute Bridge
4 Sets x 20 Reps
Tue
Back & Arms
Est. 0 min
11 exercises
Dumbbell Bent-Over Row
4 Sets x 20 Reps
Banded Single Arm Row
4 Sets x 20 Reps
Banded Single Arm Row
4 Sets x 20 Reps
Kettlebell Renegade Row
4 Sets x 20 Reps
Banded Overhead Lat Pull Down
4 Sets x 20 Reps
Dumbbell Seated Tricep Press
4 Sets x 20 Reps
Iso Curls
4 Sets x 12 Reps
Iso Curls
4 Sets x 12 Reps
Lying Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Lying Skull Crusher
4 Sets x 15 Reps
Standing Supine Dumbbell curls
4 Sets x 15 Reps
Wed
HIIT Shoulders & ABs
Est. 0 min
20 exercises
Invisible Jump Rope
3 Sets
Jumping Jacks
3 Sets
High Knees
3 Sets
Burpee to High Knees
3 Sets
Burpee to Tuck Jump
3 Sets
Dumbbell Seated Arnold Press
3 Sets
Seated Arm 3 part press
3 Sets x 12 Reps
Side Hop
3 Sets
Jump Lunge
3 Sets
Kettlebell One-Arm Swing
3 Sets
Single Arm Iso lateral Raises
3 Sets x 12 Reps
Single Arm Iso lateral Raises
3 Sets x 12 Reps
Dumbbell Squat with Upright Row
3 Sets
Dumbbell Squat with Upright Row
3 Sets
Low Plank Jack
3 Sets x 12 Reps
Plank Oblique Twist
3 Sets
Knee Drive From Plank
3 Sets x 12 Reps
V-Up
3 Sets
Side V Ups
3 Sets
Side V Ups
3 Sets
Thu
Legs (Quad focused)
Est. 0 min
12 exercises
Dumbbell Walking Lunge
4 Sets x 24 Reps
Kettlebell Goblet Squat
4 Sets x 20 Reps
Dumbbell Bench Squat
4 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Dumbbell Split Squat
4 Sets x 15 Reps
Dumbbell Split Squat
4 Sets x 15 Reps
Standing Banded Single Leg Extensions
4 Sets x 20 Reps
Standing Banded Single Leg Extensions
4 Sets x 20 Reps
Banded Lateral Lunge
4 Sets x 12 Reps
Banded Lateral Lunge
4 Sets x 12 Reps
Wall Sit
4 Sets
Fri
Glutes & Chest
Est. 0 min
12 exercises
Banded Seated Abductors
4 Sets x 25 Reps
Low Pulse Squat
4 Sets x 25 Reps
Bench Dumbbell Glute Bridge
4 Sets x 25 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Dumbbell Floor Press
4 Sets x 15 Reps
Lying Chest Flys
4 Sets x 15 Reps
Banded Glute Kickback Crossover
4 Sets x 12 Reps
Banded Glute Kickback Crossover
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Lateral Band Walk
4 Sets x 15 Reps
Lateral Band Walk
4 Sets x 15 Reps
Sat
Est. 0 min
1 exercise
Cardio
1 Set
Sun
Recover / Stretch
Est. 0 min
1 exercise
Yoga
1 Set
