This is a no-nonsense, fast and effective workout you can do AT HOME in 30 minutes a day that will drastically transform your physique.
You can expect more energy, better concentration, increased muscle tone and strength, better heath, and belly fat reduction.
All you need is a pair of dumbbells and a pull ups bar.
I recommend rubber dumbbells for working out at home.
They are less likely to damage the floor, furniture, or walls if you drop them. (or minimize the damage from a stubbed toe if your significant other leaves a dumbbell on the living room floor and I unsuspecting jam my baby toe into it and collapse in pain. Thanks babe.)
At Home Exercises and Muscles Worked
- Pull ups muscles worked (Back, Arms, shoulders
- Chest Press from Floor (Chest, Shoulders, Triceps)
- Flyes from Floor (Chest, Shoulders)
- Bent-Over Rows (Back, shoulders, Arms)
- Lunges (Legs, Core, and Arms and Shoulders if you hold dumbbells)
- Squats (Legs, total body)
- Leg Lifts (abs and core)
- Push-up Row Combo (chest, back, shoulders, arms)
- Dumbbell Floor Clean and Press (total body)
- Romanian Deadlifts with Dumbbell (legs, back, arms, posterior chain)
- Standing Shoulder Press – (shoulders, arms)
The 30-Minute at Home Workout Routine
This workout routine is a five day split.
Monday through Friday should be doable by anyone.
This gives you free weekends and is enough workout frequency to see results fast.
The workouts are designed to be as effective and efficient as possible.
Exercises in each workout have a compounding effect, thus improving results.
Take care of workouts in the morning to get it out of the way and on with your day.
I recommend doing it FIRST THING in the morning.
Wake up, roll out of bed, take a piss, but on your Iron and Grit tank top, and get right to it.
Workout as soon as you wake up while you’re fresh and energized.
It will prime you for the day, you will feel great, and you will stick to the routine.
If you wait to workout until later in the day, things will get in the way. Stuff pops up, shit happens.
You can make excuses when things happen or you can take control. Get it done, then nothing gets in the way.
Ok, so, now that you have your dumbbell and pull up bar, ensure you have enough space to move unrestricted in every direction from where you are standing.
Make sure there’s nothing to fall over, trip on are otherwise knock down.
Monday Workout (Legs and Abs)
Dumbbell Squats 5 sets 15 reps
Hold dumbbells at your shoulders, stand with feet shoulder-width apart. Drop hips back and as low as they will go.
Lunges – 3 sets of 10 reps for each leg
Stand with feet together while holding dumbbells at your sides, arms fully extended.
Lift one foot and stride it out in front of you. Lunge your foot far enough ahead to touch your back knee to the ground. 9lower yourself slowly so you don’t bust your knee cap. Perform these on a large yoga mat for extra padding. Make sure the mat doesn’t slip out from under you!)
Leg Lifts – 3 sets of as many reps as possible
Tuesday Workout (‘Push’ Muscles)
Chest Press from Floor 5 sets of 10 reps
Chest Flyes from Floor 4 sets of 12
Standing Shoulder Press 4 sets of 12
Wednesday Workout (‘Pull’ muscles)
Pull-Ups – 5 sets as many reps as possible
Bent Over Rows – 5 sets of 12 reps
Romanian Deadlifts with Dumbbells – 5 sets of 12 reps
Lower the weight slowly, keep tension in the glutes and hamstrings. feel your heels and ball of foot rooted to the ground.
Thursday Workout (Legs)
Dumbbell Squats 5 sets 15 reps
Lunges – 3 sets of 10 reps for each leg
This time, hold the weights over your head. Use a light weight you know you can handle at first!
Leg Lifts – 3 sets of as many reps as possible
Friday Workout (Total Body)
We’re entering the weekend strong with this one:
Floor Clean and Press with Dumbbell – 5 sets of 10 reps
Push-up Dumbbell Row Combo Lift – 5 sets 10 push ups, 5 rows total on each side per set.
Chest Press from Floor – 4 sets of 10 reps
Leg Lifts – 3 sets as many reps as possible
Saturday and Sunday – OFF
Go have fun and look hot. Get ready for next week because you will do it all again, but this time with heavier weight 🙂
At Home Workout Tips
What is the Right Amount of Weight to Use?
Use dumbbells that you can perform 10-20 repetitions each set.
A repetition is one complete, full cycle motion of an exercises, from the starting position to the finish position (the finish position of a exercise is usually the start position as well).
If you can perform more than 20 reps, increase the weight of each dumbbell or slow down your reps.
Slower reps increase time under tension and increase intensity of the workout.
Get a set of adjustable-weight dumbbells and you will be set for life and always have the perfect weight to lift.
Fat Gripz are a welcome addition to enhance workout intensity.
They increase grip strength, muscle tone and OVERALL MUSCLE DEVELOPMENT THROUGHOUT YOUR ENTIRE BODY.
Yep, that’s right – just by increasing your grip strength, your muscle building potential throughout your entire body increases
A modest investment for significant results that work like magic with no extra time or effort.
Lift speed
Lifting tempo should be 2 seconds up and 2 seconds down.
Take one second at the ‘top’ of the movement to squeeze the muscle as hard as possible.
Slow reps keep tension on the muscle by reducing momentum.
The exception to this rule is when performing the Dumbbell Floor Clean and Press. Floor cleans are a power move and should be performed in one quick fluid motion.
Rest Periods
Keep rest as short as possible between sets. 30 seconds maximum.
You want to increase the total load on the muscle in the shortest amount of time.
This is how you get stronger and build muscle. Stimulation via overload.
Bundle Up for Maximum Fat Loss
Cover your body in clothing from head to toe. Layer up to trap body heat.
The more you sweat, the more fat you burn. Staying warm also reduce the risk of injury and strain.
For Muscle Tone and Strength
Take at least one set for each exercises to the point where you can’t do another rep.
This fully taxes your muscles and forces them to grow.
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