Primary Goal: Increase general muscular strength and endurance
Workout Type: Full Body
Training Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight
Tempo: 1/0/1/0
This is a full body workout that consists of a warm-up and a full body resistance training workout. The only equipment required are a good set of dumbbells. If the reps are too high or the warm-up is too long in the beginning, feel free to shorten them.
It's important not to do too much too soon. Starting out small and working your way up is a proven path to success. For this workout, the warm-up is the same every day, and each full body workout is different on each day. The workout is divided into 3 days, Monday, Wednesday, and Friday.
You can choose to do cardiovascular exercise after each resistance workout, or on the off days. It's recommended that you get 150 minutes of moderate intensity cardiovascular exercise, or 75 minutes of high intensity cardiovascular exercise per each week.
If you're just beginning then I highly recommend that you start with the moderate intensity, and if 150 minutes sounds like too much, it probably is. 60, 40, or even 30 minutes is better than doing nothing.
Every Day
Warm-up Circuit - 3x
- Jumping Jacks - 1 minute
- Squat Thrusts - 5 reps
- High Knees - 30 seconds
- Butt Kickers - 30 seconds
- Standing Twists - 5 lbs. - 10 reps
Monday
Workout Circuit - 3x
- Clean & Squat - 20 lbs. - 10 reps
- Decline Push-ups on the ball - BW - 10 reps
- Bent over Rows - 20 lbs.(each arm) - 10 reps
2nd Workout Circuit - 3x
- Situps on the ball - BW - 10 reps
- Dumbbell Tricep Extensions - 15’s - 10 reps
- Dumbbell Shrugs - 15’s - 10 reps
Wednesday
Workout Circuit - 3x
- Deadlifts - 30 lbs. - 10 reps
- Spiderman Push-ups - BW - 10 reps
- Straight Arm Rows - 20 lbs. - 10 reps
2nd Circuit - 3x
- Leg Lifts - BW - 10 reps
- Dumbbell Curls - 10’s - 10 reps
- Dumbbell Lateral Raises - 5’s - 10 reps
Friday
Workout Circuit - 3x
- Dumbbell Lunges - 30 lbs. - 10 reps
- Dumbbell Swings - 10 lbs. - 10 reps
- Military Press on the ball - 20 lbs. - 10 reps
- One Arm Dumbbell Curl Rows - 15’s - 10 reps (dumbbell rows in curl grip)
Superset - 3x
- Side Bends - 10 lbs. (each side) - 10 reps
- Dumbbell Flyes on the ball (butterflies) - 10’s - 10 reps
