While there is a lot you can do with no equipment (no excuses right?), I highly recommend a set or two of dumbbells for your living room workouts. Dumbbells and a few other “must haves” will help you make the most out of your workouts Check out my last post on Living Room Workout Must Haves if you are ready to kick up your living room workout game!
As promised, over the next couple of weeks I will work through that list with a workout designed using each. Today of course, is a full body strength workout using dumbbells (and a stability ball if you have it).
When designing my workouts I always use this Plug and Play template as a guide. Using movement patterns to design your workout is the most efficient way to make sure you are training your whole body the right way. If a pattern is missing in a workout, you are failing to train your entire body. If a pattern is consistently missing from your workouts, you are setting yourself up for muscle imbalances and inevitably injury.
For this workout, I pulled one from each category and viola! I arrange them in this order of movement pattern most of the time, but the combination are endless. The following is just one example:
Horizontal Push: Chest Press (with stability ball option)
Vertical Push: Overhead Press - Single Leg Standing (with stability ball option)
Quad Dominant: Reverse Lunge
Horizontal Pull: Alternating Bent Over Row
Vertical Pull: Dumbbell Pullover (on ball, give floor option)
Hamstring Dominant: Straight Leg Dead Lift
Do 15 of each exercise (both sides where applicable). When you get to the bottom of the list stop and rest 1-2 minutes. You have completed one circuit. Then repeat the circuit 2-3 more times. Watch the video for instructions on how to perform each exercise with proper form and engage your core!