Sean's Home Workout Routines

Just because you don't have a gym membership doesn’t mean you can’t have great workouts with amazing results! Sometimes all you need is just a simple pair of dumbbells and your own body weight to create some home workout routines guaranteed to get you sweating rain drops. Honestly, you don’t even need dumbbells. This is a great chance to get creative. If you lack a pair of dumbbells, try filling some grocery bags with goods from around the house to add resistance. Some full water jugs or back packs with school books would work just fine. Below I give you 3 workouts you can do under your own roof and all they require are a pair of dumbbells (or homemade examples I’ve given you), your own body, some energy and concentration. At home or at a gym, a workout is only as good as you allow it to be, so don't slack just because it’s not a gym setting.

Leg Day:

• Straight leg dumbbell dead-lifts - 3 sets x 15 reps
• Dumbbell squats - 3 sets x 12 reps

Superset With:

• Squat jumps - 3 sets x 20 reps
• Split squats (with back leg on a slightly higher surface like a step) 3 sets x 12-15 reps each leg
• Toe raises - 3 sets x 24 reps - One complete set = 8 reps performed with toes straight forward, 8 reps performed with toes pointing outwards, and 8 reps with toes pointing inwards

Chest Day:

• Shoulder width push-ups - 4 x fatigue
• Wide width push-ups - 4 x fatigue
• Diamond push-ups - 4 x fatigue
• Feet up elevated  shoulder width push-ups - 4 x fatigue
• Laying flat on ground dumbbell press with 2 second pause at bottom of rep 3 x 10 reps

Bicep/Tricep Day:

• Standing alternating curls - 3 sets x 10 reps each arm

Superset With:

• Standing two-arm triceps extension - 3 sets x 15 reps
• Standing alternating hammer curls - 3 sets x 12 reps each arm

Superset With:

• Seated two-arm triceps extension 3 x 15reps
• Seated single arm concentration curls 3 x 10reps with 2 sec eccentric movement each arm

Superset With:

• Standing single arm triceps extension - 3 sets x 10 reps