Appears in642 Workouts*
Training Level Version II
Accurate?
Level up your fitness! This intermediate workout builds strength & endurance with dumbbells, bands, & bodyweight exercises.
Mr. Grey Smith
@JustHim_wo_you
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Warm-up: 5 minutes of light cardio (jogging in place, jumping jacks, or dynamic stretches)
2. Circuit 1 - Complete 3 sets of:
- Dumbbell Squats: 10-12 reps
- Push-ups: 10-15 reps
- Bent-over Dumbbell Rows: 10-12 reps per arm
- Plank: Hold for 30 seconds
3. Circuit 2 - Complete 3 sets of:
- Lunges with Dumbbells: 10 reps per leg
- Medicine Ball Chest Press: 12-15 reps
- Resistance Band Pull-Aparts: 15-20 reps
- Side Planks: Hold for 20 seconds per side
4. Cool down: Stretch all major muscle groups for at least 5 minutes.
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