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Light to Medium Weight
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Slow: 4 counts down, four counts up
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Quick: 2 counts down, 2 counts up
Use At-Home Objects like water bottles if you don't have weights available!
Set 1
Traditional Pushups: 4 slow, 8 quick
Tricep pushups: 4 slow, 8 quick
Combo: 2 traditional pushups, 2 tricep pushups – repeat 4 times
Set 2
Bicep Curl: 4 slow, 8 quick
Shoulder press: 4 slow, 8 quick
Combo: 2 bicep curl, 1 shoulder press – repeat 4 times
Set 3
Hammer Curl: 4 slow, 8 quick
Front Raise: 4 slow, 8 quick
Combo: 4 Hammer Curls, 4 Front Raises – repeat 4 times
Repeat for 2 Rounds!
Ready for more workouts?
There are so many at-home workouts for you to choose from, designed for all ages and skill levels!
At-Home Workouts
Want to get the most out of every workout AND avoid gym injury? Check out this blog on common workout mistakes and how to avoid them.
