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Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. 7.8M Reads 1.6K Comments.
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Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout....
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- Beginner
- At Home Warm-Ups and Stretching Routines
- Home Workout #1: Beginner Bodyweight
- Home Workout #2: Advanced Bodyweight
- Home Workout #3: The 20-Min Hotel Routine
- Home Workout #4: High-Intensity Interval Training
- Home Workout #5: Attack of The Angry Birds
- Home Workout #6: Train Like Batman
- Home Workout #7: The PLP Progression
- Home Workout #8: The Star Wars Workout!
- Bonus No-Equipment Workout: The Playground Circuit
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No matter which at-home workout you pick, I want you to start with one important thing: Warm-up! I cover why you should always warm upin an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up. This will help you do exercises properly and help prevent injury. You c...
This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows: 1. Bodyweight squats: 20 reps 2. Push-ups: 10 reps 3. Walking lunges:10 each leg 4. Dumbbell rows(using a gallon milk jug or another weight): 10 each arm. 5. Plank: 15 seconds 6. Jumping Jacks: 30 reps We also turned it into a fun infographic with superhe...
If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout.
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. Ugh. Instead, how about a 20-min workout you can doin the room itself?! Utilize the furniture to its full potential.
You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home! HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row. Unless you have a giant backyard, running at home might be tough. But you know what doesn’t r...
The Angry Birds Workoutis designed to be done when you have 5 or 10 minutes to kill. Sort of like playing Angry Birds… Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements. 1. Bodyweight squats 2. Push-ups 3. Pull-ups (or inverted rows) 4. Planks If you don’t have time to run through the whole sequence,...
We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workoutfor you to try! Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. This workout is separated into two days for you. Here’s a video for the first day: Batman No-Equipment Workout Day 1: 1. Rolling ...
The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups– every day, for two months. NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form. Like this per...
Do you have access to a hallway that you can commandeer for a bit? Then you can do our Star Wars Workout! It’s designed to be done in a very small space, like your home’s hallway…or an escape pod. The “Padawan” Level of this workout is: 1. 30-second knee or feet front plank (3 Sets) 2. 10 assisted squats or squats(3 Sets) 3. 10 doorway rows (3 Sets...
Do you have a nearby playground? Why not work out there?! If you have kids, you can do it together. Or let them ignore you. I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workoutfor some Level Three exercises.
Find out how to get fit from home with these 8 bodyweight routines for different fitness levels and goals. Learn how to warm up, cool down, and use household items as makeshift equipment.
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