Home Workout Level Two: High Intensity Dumbbell Routine
Equipment Needed: Dumbbells, Treadmill, or Elliptical Machine (optional)
Number of Exercises: 9
Total Workout Time: 90 seconds
Bodyparts Worked: Total Body
Frequency: 3 times per week
At level two, we will kick it up a notch by adding dumbbells to the routine. Remember that anytime you increase the intensity of a workout, there must be a reduction in workout days to ensure adequate rest and recovery. Start with a pair of 10 or 15 lb. dumbbells (and don’t be afraid to trade up to the next highest pair when you master these). You will really feel the effectiveness of this workout when you get to the heavier dumbbells.
Do the exercises listed in order and with as little rest as possible. Get into each position as shown and hold the contracted position for 10 seconds. Start in a standing position with dumbbells at your sides:
1. Lunge left
•Step forward with you left leg in the lunge position. Keep your back straight and hold for 10 seconds.
Left leg lunge. Hold the bottom position for 10 seconds. Don’t let your knee touch the floor.
Back to the standing position
2. Lunge Right
•After the 10 second hold is completed with the left leg, return to the standing position and then step into the right leg lunge position for another 10 second hold.
Right leg lunge. Hold the bottom position for 10 seconds. Don’t let your knee touch the floor.
Back to the standing position
•Get into the plank position with dumbbells still in your hands and hold for 10 seconds.
Get down into the plank position and hold for 10 seconds.
4. Plank – left leg up
•Raise your left leg and hold for the next 10 seconds.
Left leg up and hold for 10 seconds.
5. Plank – right leg up
•Switch to the right leg for 10 seconds.
Right leg up and hold for 10 seconds.
6. Plank Row – left arm up
•Widen your leg stance for better balance and raise your left arm up as shown for 10 seconds.
Plank Row starting position. Widen your leg stance for better balance.
Pull your left arm up as high as you can and hold for 10 seconds.
7. Plank Row – right arm up
•Switch to the right arm for 10 seconds.
Plank Row right arm up. Again, pull up as high as you can and hold for 10 seconds.
Back to the Plank Row starting position then stand up with the dumbbells.
8. Biceps – 90 degrees
•After the Plank Rows are finished, get back into the standing position. Curl the weights up to 90 degrees and hold for 10 seconds.
Back to the standing position and ready to do the biceps curl.
Curl the dumbbells halfway up and hold for 10 seconds.
9. Shoulder Press bottom position – transition
•After the bicep hold is complete continue to curl the weights up and rotate your hands to the neutral grip shoulder position as shown. This is a transition to the Shoulder press.
After your 10 second hold for biceps, finish curling the weight up to your shoulders and rotate into the bottom part of the Shoulder Press.
10. Shoulder Press
•Press the weights up to the top position of the shoulder press and hold for 10 seconds.
Press the dumbbells up and hold for 10 seconds.
11. Shoulder Press bottom position – transition to finish
•Return to the bottom part of the shoulder press and slowly lower the weights to the floor as you are finished with the sequence.
Then slowly lower the dumbbells back down to the start of the Shoulder Press.