Duration
45 min
Difficulty
Intermediate
Targets
Full body strength
Equipment
Dumbbells
A 45-minute intermediate home session targeting full body strength. Controlled reps with focused rest so every move counts.
Exercises · 5
1. Goblet squat
4 sets × 10
Rest 30 sec
2. Dumbbell row
4 sets × 10 each
Rest 30 sec
3. Floor press
4 sets × 10
Rest 30 sec
4. RDL
3 sets × 12
Rest 30 sec
5. Farmer carry
3 sets × 40s
Rest 30 sec