Fit & Fabulous: Your Ultimate Total Body Home Workout for You!
- Emma Isichei
- Oct 21, 2024
- 4 min read
Here’s a total body workout plan designed to provide a total body workout twice a week using dumbbells and functional exercises. It targets major muscle groups, improving strength, stability, and overall fitness. The plan is designed to take 45-60 minutes per session. The two sessions should be spread across a week, with rest days between.
Workout Plan: Session A
Warm-Up (5-10 minutes)
Jumping jacks or marching in place
Arm circles
Bodyweight squats
Dynamic stretches (leg swings, hip circles)
You should feel warm across your total body. Do not strain any of the movements.
Workout (30-40 minutes)
Dumbbell Deadlifts
3 sets of 10-12 reps
Keep a slight bend in your knees and hinge at the hips to lower the dumbbells.
Keep your palms facing your body. Have your feet hip width apart and knees soft (not locked out). When lowering ensure you skim your thighs and calves. Lower to as close to the floor as possible. Ensure that you send your bottom backwards.
Dumbbell Goblet Squats
3 sets of 10-12 reps
Hold one dumbbell close to your chest and squat down, keeping your chest up.
Stand with the feet hip with apart, send your bottom backwards and bend you knees. Ensure your core (stomach) is tight and that your knees do not go over your toes. Control your movement down and up. Keep the weight close to your chest and your elbows close to your body. Do not rush the movement!
Dumbbell Bent-Over Rows
3 sets of 10-12 reps
Hinge at the hips, keep your back straight, and pull the dumbbells toward your waist.
Keep your feet hip width apart, knees soft and your palms facing your body. As you row ensure your elbows glide past your body and keep your elbows close to the body. Do not allow them to flare out. Do not lock out your arms when you straighten.
Dumbbell Shoulder Press
3 sets of 10-12 reps
Stand or sit with a dumbbell in each hand and press overhead.
Ensure you do not arch your back. If that happens, either move down a weight - form is more important than heavy weight.... or Sit on a chair with your back against the backrest. Keep your palms facing forward, straighten your arms maintaining the hand position and bend ack to 90 degrees. Do not lock out your elbows when in the straight position.
Dumbbell Lateral Raises
3 sets of 10-12 reps
Raise the dumbbells out to the side, keeping a slight bend in your elbows.
Keep your feet hip width apart. Tighten your core. Keep your neck neutral and shoulders down. Straighten your arms and raise, with control.
Plank (with dumbbell row)
3 sets of 30-45 seconds
In a plank position, row one dumbbell at a time while keeping your body stable.
Take up a press up position. Ensure your hands are under your shoulders, with fingers facing forward. Keep your core tight, and back flat. There should be a straight line down your neck, back and legs. Do not strain your neck. Elbows shouk skim your waist.
Cool Down (5-10 minutes)
Stretch major muscle groups (hamstrings, quads, shoulders, back)
Deep breathing exercises to bring your heart back to normal.
Workout Plan: Session B
Warm-Up (5-10 minutes)
High knees or butt kicks
Arm swings
Lunges with a twist
Dynamic stretches
You should feel warm across your total body. Do not strain any of the movements.
Workout (30-40 minutes)
Dumbbell Lunges
3 sets of 10-12 reps (each leg)
Step forward with one leg, lowering your hips until both knees are at 90 degrees.
Ensure your front foot is flat on the floor, and your toes do not go over your toes. Keep your body straight, and ensure your core is tight.
Dumbbell Glute Bridges
3 sets of 12-15 reps
Lie on your back with knees bent, feet flat. Place a dumbbell on your hips and lift.
Have your feet flat on the floor, positioned under you knees. Keep your head and shoulders flat on the floor.
Dumbbell Chest Press (on the floor or a bench)
3 sets of 10-12 reps
Lie on your back and press the dumbbells from chest level up toward the ceiling.
Hold the dumbbells in hands with palms facing towards your toes. At the top the wights should be above your chest with your ams straight and the edges of the weights lightly touching. When you lower your arms allow your wrists to be above your elbows at 90 degrees.
Dumbbell Tricep Extensions
3 sets of 10-12 reps
Stand or sit and extend one or both arms overhead, bending at the elbows.
If standing, ensure you feet are hip width apart, with knees soft (not locked out). Ensure that your back is straight. Keep your uppers arms static.
Mountain Climbers
3 sets of 30 seconds
In a plank position, alternate bringing your knees toward your chest.
Take up a press up position, with hands under shoulders. Ensure you stay still and a flat back, whilst you pull a knee to chest.
Dumbbell Russian Twists
3 sets of 10-15 reps (each side)
Sit on the floor, lean back slightly, and rotate your torso while holding one dumbbell.
The further back you lean the harder the exercise. Ensure there is no strain on your neck.
Cool Down (5-10 minutes)
Stretch major muscle groups
Deep breathing exercises
Tips:
Progression: Increase weights or reps gradually as you get stronger. Do not rush to list heavier.
Form: Focus on maintaining good form over the number of reps.
Hydration: Stay hydrated before, during, and after workouts.
Nutrition: Consider a balanced diet to support your fitness goals.
Feel free to adjust the reps, sets, or exercises according to your fitness level and preferences!
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