Sometimes you can’t get to the gym. Maybe you had to work late, your child is sick, or when you add up the drive time it just won’t happen. Not to worry, that is where a great little routine like this comes in. It is a nice quick fix to keep you going until you get back to your regular schedule. Also for people on vacation or on a business trip this is a nice alternative idea to have available in a pinch.
This same workout can be done for great size and strength gains if you have the right range of weights available. The focus is on being intense, short, and straight to the point. As free weights are one of the best ways to gain muscle this should not be overly surprising. For those who are serious about fitness it is always a good idea to have a back-up plan for when you just can’t make the time to hit the gym.
To that end it is always recommended to have a small home gym set-up. With the innovation of nestled dumbbell sets like the Powerblock and similar styles it can be very easy to maintain a small gym in very limited space. Add in a simple adjustable weight bench and a jump rope and you can easily get a great workout in with only taking up a half an hour.
This workout can be on a 1 day on 2 days off routine if needed. Ideally you want to have an adjustable weight bench and either a set of Powerblock style dumbbells or a rack of dumbbells with various weights.
You will start with a simple 5 minute warm-up. Jogging in place, jumping rope, or simply doing 1 minute of jumping jacks followed by 1 minute of marching (for 5 minutes) should be sufficient.
Rest 30 seconds between sets and exercises and follow up the workout with 2 to 3 minutes of stretching
- Dumbbell Squats – 3 sets of 8 to 12 repetitions
- Stiff-Legged Dumbbell Deadlifts – 2 sets of 8 to 12 repetitions
- Dumbbell Calf Raises – 2 sets of 8 to 12 repetitions
- Dumbbell Bench Press – 3 sets of 8 to 10 repetitions
- Dumbbell Incline Flyes – 1 set of 8 to 12 repetitions
- Standing Dumbbell Military Press – 2 sets of 8 to 10 repetitions
- Single Arm Dumbbell Rows – 3 sets of 8 to 12 repetitions
- Side Lateral Dumbbell Raises – 1 set of 8 to 12 repetitions
- Alternating Dumbbell Curls – 2 sets of 8 to 10 repetitions
- Dumbbell Kickbacks – 2 sets of 8 to 10 repetitions
This routine isn’t overly complex. But if you keep up a fast pace it will tax your muscles and provide a great overall pump to your body. The exercises are basic to ensure all the major muscles are touched on.