Exercising at home with limited access to equipment can make it more difficult to empathize with a workout. However, Athlean-X’s Jeff Cavaliere CSCS believes that it is possible to get exactly the same results while exercising at home as you would at a gym. He developed a workout that can be completed in 20 minutes or less and consists of movements that combine body weight and dumbbell exercises.
The routine is designed to suit every fitness level. For beginners, Cavaliere recommends using a pair of 10 pound dumbbells, 30 pounds for intermediate and 50 pounds for advanced.
Each lap begins with a variation of the dumbbell push-up creep: the dumbbell death march. Starting in a push-up position with a dumbbell in each hand, then “walk”
Round 1 consists of the death march followed by a dumbbell thruster that hits the shoulders, upper chest, triceps, and legs. Cavaliere does this for 40 seconds and then rests for 20 seconds.
He starts the second round with another 5 repetitions on each arm of the death march. Then he goes into the dumbbell squinter lunge for 40 seconds, a variation in which he kicks backwards and tilts his upper body forward at the end of each repetition.
After another 20 second pause and a series of death marches, Cavaliere works the upper body in the third round with a close-grip dumbbell push-up. “I bring the dumbbells close to my body to emphasize the triceps, but I also have the option of squeezing my hands in as much as possible so I can also engage the chest,” he says.
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Cavaliere rests for another 20 seconds, does his death marches and then comes the last exercise: pulling the dumbbell up off the floor for 40 seconds. “This is not an upright row,” he says. “We always keep our thumbs higher than our little fingers.” This is important in order to avoid potentially dangerous internal rotations.
The entire route takes about 5 minutes. Cavaliere recommends doing the entire route three times with a break of 2 minutes. All in all, it shouldn’t take more than 20 minutes.
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