The ultimate full-body workout

Anyone who has a pair of dumbbells at home can perform the following program, and achieve significant increases in total body strength, power, explosiveness and endurance.

Equipment

A pair of dumbbells

The Routine

One set of each exercise with no rest in between. After the first circuit, rest for 2 minutes. Repeat all exercises for three more times.

STEP 1

Squats

Hold a dumbbell in each hand and stand up straight. Squat as low as possible with your back remaining straight. Slowly return to the starting position.

Perform 12–15 reps.

STEP 2

Clean & press

Place the dumbbells in front of you and grab them with your back flat and chest up. Explosively extend your hips, and clean the weights up to shoulder level. Take a few breaths and press them overhead.

Repeat for 6–8 times.

STEP 3

Romanian dead lifts

Hold the dumbbells in front of your thighs with your feet apart at shoulder width. Lower the dumbbells to top of your feet by bending your knees. Your back should be parallel to floor at lowest position. Extend your hips and lift the weights until standing upright. Push shoulders back.

Perform 12–15 reps.

STEP 4

Push-ups with dumbbells

With your body at the standard push-up starting position, place the dumbbells parallel to each other at shoulder width. Hold the dumbbells with a neutral grip, keeping them motionless.

Perform 12-15 push-ups.


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