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Home Dumbbell training for building full-body muscles without a gym



You can build the body you want without having to go to the gym. When you're ready to go to work, you do not even have to leave your house.

All you need is a set of basic 20-pound dumbbells – and of course the drive to invest the work and sweat necessary for the results. Coach Ngo Okafor's simple, hard routine targets multiple muscle groups to train your body at home.

Do you need a set of dumbbells for your sessions? Take a look at this Bowflex adjustable set so you can start at 20 pounds and work your way up.

Mobility

No weights required! Perform these exercises to open your hips, warm up your rotator cuffs, and increase your heart rate. 30 second break between sets.

Bent YTWL

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Add them to your workout or train them as a circuit that touches the chest, arms, thighs and back. Complete repetitions for both exercises. Rest 45 seconds. Repeat 3 times.

Incline Dumbbell Fly Plus Press

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<p class= Deadlift to the series

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<h4 class= The benchmark

Set a timer for 10 minutes and take 20 pound dumbbells Make 1 repetition for each turn and then add 1 repetition for each round See how many rounds you can finish Check your score below.

Alternating Renegade Row

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	<span class= + ISM

Take a push-up position where you grab the dumbbells, which is your starting position Keep your abdominal muscles tight, lift the right dumbbell off the floor, and pull Put it on the right hip and put it back on the floor Repeat the procedure with the left dumbbell Finally, perform a push-up with your hands This is 1 repetition.

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+ ISM

Stand shoulder-width away and hold the dumbbells by your sides. Lower your upper body as much as possible, push your hips back and bend your knees. Pause and then stretch your legs and jump up explosively. Land as gently as possible. This is 1 rep.

How many benchmark laps can you complete in 10 minutes?

  • <7 laps – Good start.
  • 8 to 10 rounds – Good job.
  • > 10 rounds – MH Fit!


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