Get Stronger at Home

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a unique, two-day home routine b/c it has two completely different workouts. Just two workouts a week will keep you strong b/c these two will challenge your body providing the appropriate training stimulus.

Day 1 - 12 exercises paired into 6 unique supersets using a traditional sets/reps based workout. Equipment: dumbbell, kettlebell and Olympic bar, if you only have DB - don't sweat it - you can do this workout with just DB....it's OK.

Day 2 - Begins with a few warm-up exercises before moving into a full body workout with 10 exercises. This workout will use supersets once again. But say bye to reps - and hello to intervals for workout #2. Equipment: Dumbbells, Olympic bar and medicine ball. Go get em'

Stay Strong,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1: Full Body Superset 12 exercises, 15 mins

Dumbbell Bench Squat	3x8,10,12 reps	rest: 20s
Dumbbell One-Arm Row	3x8,10,12 reps	rest: 20s
Dumbbell Step-Up	3x6,6,8 reps	rest: 20s
Dumbbell Incline Bench Row	3x8,10,12 reps	rest: 20s
Dumbbell Incline Bench Press	3x8,10,12 reps	rest: 20s
Air Bike	3x12 reps	rest: 20s
Kettlebell Thruster	4x6,8,10,8 reps	rest: 20s
Dumbbell Fly	3x8,10,12 reps	rest: 20s
Barbell Curl	3x12 reps	rest: 20s
Weight Plate Russian Twist	3x15 reps	rest: 20s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 20s
Upward Facing Dog	2x8 reps	rest: 30s

Workout 2: Interval-Based Full Body Circuit 13 exercises, 29 mins

Cat Stretch	1x8 reps • 30s	rest: 0s
Scorpion	1x8 reps • 45s	rest: 0s
World's Greatest Stretch	1x8 reps • 45s	rest: 0s
Barbell Bulgarian Split Squat	3x0 reps • 30s	rest: 20s
Medicine Ball Overhead Slam	3x0 reps • 20s	rest: 30s
Machine Inverted Row	3x0 reps • 30s	rest: 20s
Weighted Crunch	3x0 reps • 30s	rest: 20s
Single-Leg Push-Up	3x0 reps • 30s	rest: 20s
Reverse Hyper (Flat Bench)	3x0 reps • 30s	rest: 20s
Dumbbell Seated Side Lateral Raise	3x0 reps • 30s	rest: 20s
Dumbbell Seated Arnold Press	2x0 reps • 30s	rest: 20s
Dumbbell Concentration Curl	4x0 reps • 30s	rest: 20s
Superman	3x8 reps • 20s	rest: 20s