Many people think that getting a full-body workout means either going to a commercial gym or having all the equipment at home taking up the entire garage. Thankfully neither of those are true, and you can get a great workout session at home that will challenge every muscle group effectively with only minimal equipment.
We’ve put together a workout that targets the whole body and uses only two pieces of equipment - a pair of dumbbells and an Adjustable Exercise Step.
Exercise Step and Dumbbell Workout
Decline Push Ups
Targets - Upper chest, triceps, and shoulders.
Sets/Reps - 2 x AMRAP (as many reps as possible.)
• Set the exercise step to the highest level and place the hex dumbbells on the floor.
• Get into a push up position with your feet raised up on the step, and use the dumbbells as handles to ease wrist strain.
• Lower your chest down to the floor while keeping your core tight and push back up.
Dumbbell Step-Ups
Targets - Quads and calves.
Sets/Reps - 2 sets of 10 reps.
• Set the step to the highest level and stand in front of it, holding a dumbbell in each hand.
• Place one foot onto the exercise step, lifting your other foot into the air, before lowering yourself back down.
• Repeat for 10 reps, then swap legs and repeat.
Incline Push Ups
Targets - Lower chest, triceps, and shoulders.
Sets/Reps - 2 x AMRAP (as many reps as possible.)
• Set the step to a comfortable height - the higher it is the easier the exercise will be.
• Place your feet on the floor and your hands on the step.
• Lower your chest until it almost touches the step, then push yourself back up.
Dumbbell Overhead Press
Targets - Front delts and triceps.
Sets/Reps - 2 sets of 12 reps.
• Stand up straight with a dumbbell in each hand, positioned above your shoulders.
• Press the dumbbells straight up over your head, then slowly lower them back down in a straight line.
• Keep your knuckles pointing directly up to the ceiling the whole time.
Calf Raises
Targets - Calves.
Sets/Reps - 2 x AMRAP (as many reps as possible)
• Set the step to a medium height.
• Gripping a pair of Hand Held Weights, stand on the edge of the step so that your toes are on it, but your heels and arches are off the edge.
• Slowly lower your heels down as far as they will go - you should feel a stretch in your calves. Then press back up through your toes.
Alternating Dumbbell Curls
Targets - Biceps.
Sets/Reps - 2 sets of 10 reps.
• Stand with a dumbbell in each hand, arms by your sides.
• One arm at a time, curl the dumbbell up until your hand almost touches your shoulder.
• Alternate arms, counting one rep at a time per arm.
See? You don’t need an entire gym to get in a great workout. With just some dumbbells, an adjustable exercise step, and a little consistency you can build strength, stability, and endurance right from your living room.
Give this routine a go, and you might be surprised at how effective it is - even with just a step and a Weights Set.
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Tags: Equipment > Dumbbells ; Equipment > Step ; Exercise Type > Strength ; Misc > Workout
