During quarantine, many of us became very familiar with bodyweight and limited equipment workouts. In an attempt to hold on to our fitness and physique, we participated in push-up challenges, experimented with 200 air squat variations, walked, jogged and biked like maniacs. As a result, (for most of us) home workouts have become boring and mundane . . . so we’d like to help spice things up!
Below you’ll find a short list of tips and tricks that you can use to create a kick ass workout using the most popular, versatile, portable at-home fitness option – the dumbbell.
Muscles Worked: Back, Lats, Biceps, Triceps, Delts, and Core
These are a favorite among the CrossFit community and beyond and as a result, exist in many different variations. Not only do renegade rows require incredible balance and core strength, but also pulling and pushing ability making them a great full-body alternative. Superset with Push-Ups or Tricep Kick Backs in a Plank, and if you’re looking for a real burner, try this rep scheme:
10 Renegade Rows (alternating)
10 Kickbacks (alternating)
Rest 90 seconds
Build in weight if possible. If maintaining the plank position proves to difficult, go to your knees. If you are looking for more of a challenge, try this with kettle bells (requires a lot more stability and wrist strength) or perform at tempo, lowering to a 2 or 3 count.
Muscles Worked: Full Body
This multi rep dumbbell complex is sure to get your heart rate up! Created by Romanian Body Building champion turned strength and conditioning coach, Istavan Javorek back in the 1950s, this sequence still proves challenging for even the best athletes. Be careful to watch your form on the rows because the back positioning in this video is not ideal. 3-5 sets will provide a complete workout, due to the difficult nature and volume of this one.
Muscles Worked: Full Body with emphasis on Glutes and Back
Like the above complex, this dynamic movement provides a full body stimulus. As you reach to one side, you will feel your abductors (muscles outside your hip) fight to keep you upright and stable. Be sure to keep your chest up because you do not want to put too much torque on your back. Push explosively back to center and use the momentum generated to assist you with your clean.
3 Sets of 12-15 Reps
Lunge + Power Clean (per leg)
If you get all 15 reps for all 3 sets, be sure to go up in weight next time. Since home equipment is often limited and you may not have multiple sets of dumbbells, you can also increase difficulty by adding a tempo to the sumo squats and high pulls.
We appreciate you reading and hope this helps make your home fitness journey a tad more exciting!!