Category: At Home Workouts

Push-ups w/ Dumbbells

Shred: 3 sets of 20 reps, 60 seconds rest between sets Bulk: 3 sets of 15 reps, 60 – 90 seconds rest between sets

Lunges w/ Dumbbells

Shred: 4 sets of 24 reps (12 on each leg), 60 – 90 seconds rest between sets Bulk: 4 sets of 16 reps (8 on

Sumo Deadlift w/ Dumbbell

Shred: 3 sets of 20 reps, 60 seconds rest between sets Bulk: 3 sets of 14 reps, 90 seconds rest between sets

Bent Over Rows w/ Dumbbells

Shred: 4 sets of 14 reps, 60 seconds rest between sets Bulk: 5 sets of 10 reps, 90 – 120 seconds rest between sets

Goblet Squat w/ Dumbbell

Shred: 4 sets of 15 reps, 45 – 90 seconds rest between sets Bulk: 4 sets of 12 reps, 60 – 120 seconds rest between

RDL’s with Dumbbells

Shred: 4 sets of 15 reps, rest 60 seconds between sets Bulk: 4 sets of 12 reps, rest 90 seconds between sets

HIIT: Lunge, Squat, Burpee

60 seconds of continuous repetitions of these movements, rest 45 – 60 seconds between rounds and repeat 4 times