11d • General discussion
🏠 This Week’s Home Workouts (Dumbbell + Bodyweight Only)
🏠 This Week’s Home Workouts (Dumbbell + Bodyweight Only)
No gym. No fluff.
3 workouts this week — each with just 4 exercises.
Move with control, rest when needed, and focus on progress.
Structure for all workouts
- 3 rounds
- 8–12 reps per exercise
- Rest ~60–90 sec between rounds
- Choose a weight that feels challenging by the last 2 reps
🔹 Workout A – Full Body Push Focus
- Goblet Squat
- Dumbbell Floor Press
- Standing Dumbbell Shoulder Press
- Plank (30–45 sec)
🔹 Workout B – Full Body Pull Focus
- Dumbbell Romanian Deadlift
- Single-Arm Dumbbell Row
- Dumbbell Reverse Lunge
- Dead Bug (controlled)
🔹 Workout C – Full Body Strength
- Dumbbell Split Squat
- Push-Ups (elevated if needed)
- Dumbbell Chest-Supported Row
- Weighted or Bodyweight Crunch
📈 Progression Rule (Important)
If you can’t add weight at home, add reps.
- Week 1: 8–10 reps
- Week 2: 10–12 reps
- When you hit 12 clean reps on all sets → it’s time for heavier dumbbells.
⏱️ Time Expectation
Each workout should take 25–30 minutes max — including warm-up.
Consistency > perfection.
Show up, get it done, move on with your day.
Let me know in the comments:
➡️ Which workout are you starting with this week?
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🏠 This Week’s Home Workouts (Dumbbell + Bodyweight Only)
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