With just a set of dumbbells and a pull-up/dip bar “power tower,” you can be well-suited to create countless workouts with a wide variety of exercises. For less than a $200 investment, you can have a functional home gym capable of keeping you in top shape and even preparing you for military service in any field. With a bit of creativity, you can also do this workout with no equipment.
This workout is a fun full-body setup that is suitable for an intermediate or advanced level of fitness if you make a few adjustments:
Warm up with 4-5 sets of jogging and a Push-Pull-Leg calisthenics circuit:
Repeat 4-5 times.
- Jog 100 meters (50 meters out and back) or walk/bike 30 seconds
- Pull-ups 5
- Push-ups 10
- Squats 10
If you do not have a pull-up bar, find a playground with monkey bars and perform your pull-ups there (or build one of your own). Door jamb pull-up bars are also an option. If you cannot do pull-ups, you can skip them or replace them with assisted pull-ups, using bands. You can also try dumbbell rows or biceps curls as a good replacement exercise for the pulling muscle group, if needed.
Adjust the reps accordingly, depending on your abilities. Remember that this is a warm-up, so it should be easy.
Workout (with Options)
The following circuits are designed to incorporate upper-body pushing, upper-body pulling and leg exercises. With such a setup, you can include “active rest” and transition smoothly from one exercise to the next with quick movement. Think of it as resting your push muscles by working the pulling muscles, and you are resting your upper body by working your lower body.
This is designed more as a conditioning workout, versus a strength-building workout, but you will gain some strength and improve muscle stamina as you perform this workout every other day. It is fine to do this workout 2-3 times a week, if you want to work consistently. Eventually, however, choreographing the workout differently will help avoid the staleness that can set in after doing the same workout repeatedly.
Repeat three times (with minimal rest).
- Dumbbell bench press 10 or push-ups for max reps*
- Dumbbell rows 10/arm
- Dumbbell squats 10
*If you do not have a bench, you can do these on the floor with dumbbells or opt to do push-ups.
Cardio
Take a 10-minute break from resistance exercise and do cardio of your choice. This can include running, biking, rowing, using an elliptical machine or doing a stair-stepper workout. See how far you can go in 10 minutes. Consider this “resting with cardio.” As you get into better physical condition, this will truly be a rest before doing another Push-Pull-Leg circuit.
Repeat three times.
- Pull-ups max (or assisted pull-ups)
- Dips max (or bench dips on a chair)
- Lunges 10/leg
- Dumbbell squats/biceps curls/military press 10
- Walk, bike or jog for 3 minutes
The Push-Pull-Leg circuit of pull-ups, dips and lunges are a classic combination that you can make easier or more difficult, depending on the repetitions or by adding a weight vest. Increasing the number of reps and incorporating a weight vest can make this an advanced circuit. At the same time, reducing the number of reps and using alternative options can make this a more manageable circuit for beginners. The dumbbell exercise combines a squat, biceps curl and military press into one movement, as if you were picking up something from a low table and lifting it overhead.
Cooldown phase: This is an easy cardio cooldown with light stretching for 10-15 minutes if you have that time available, and the PT Reset below is a good combination to help the body start recovering from the above workout volume.
PT Reset : This is a core exercise that helps balance the torso.
- Reverse push-ups 20
- Arm haulers 10
- Birds 20
- Swimmers for 30 seconds
- Plank pose for 1 minute
Repeat if you are able and have the time.
This workout should take 40-60 minutes to complete, depending on how you arrange it to fit your abilities and equipment situation. This estimate depends on your workout selection and whether you complete the cardio/cooldown section. If you want more workout ideas, check out the Military.com Fitness Section.
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