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EXERCISE AT HOME


ADVANCED WORKOUT
This workout is divided into four circuits. Do one set of each exercise within a circuit and repeat for a total of 2-3 circuits, then move on to the next circuit and do the same.
Workout time: 45-60 minutes
Goals: Maintain strength; continue toning and shaping while maximizing fat-burning.
Frequency: 3 days per week; follow for four weeks Intensity: Choose a weight that you can handle for 15-20 reps. If 20 reps are too easy, increase the weight. If 15 reps are too difficult, lighten up.
Reps: 15-20
Sets: 2-3 sets of each exercise listed
Rest between sets: 30 seconds
Rest between workouts: 2 days
Cardio: Do 4-5 days of cardiovascular exercise for 30-40 minutes at 75%-85% of your maximum heart rate. (To compute, subtract your age from 220 and multiply by 0.75 and 0.85. Keep your heart rate within this range, measured in beats per minute.) The Advanced Dumbbell Workout
Bodypart Exercise Sets Reps
Circuit No. 1 2-3 15-20
Chest Dumbbell Flye
Chest Dumbbell Bench Press
Quads/Glutes Dumbbell Squat
Calves Standing Calf Raise
Circuit No. 2 2-3 15-20
Back Dumbbell Pull-Over
Back One-Arm Dumbbell Row
Hamstrings Romanian Deadlift
Circuit No. 3 2-3 15-20
Shoulders Dumbbell Lateral Raise
Shoulders Seated Overhead Press
Glutes Stationary Bench Lunge
Circuit No. 4 2-3 15-20
Biceps Incline or Seated Curl
Triceps Dumbbell Kickback or Overhead Dumbbell Extension
Glutes Alternate Dumbbell Lunge
Abs Crunch 2 as many as you can
Abs Reverse Crunch 2 as many as you can
Abs CrossoverCrunch 2 as many as you can; each side
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