You don’t need a lot of fancy equipment to get a good workout in – just a little creativity! 

For this at-home strength workout, all you need is a pair of dumbbells and a chair. 

The Workout: Complete each exercise below for :20 seconds with a :10 second break between exercises, alternating between the two pairs of exercises. Complete entire set 4 times total, for a total of 4 minutes per pair of exercises.  

  • Incline chest press
  • Triceps dips


  • Weighted Sit to stand
  • Straight leg deadlifts


  • Single arm Dumbbell Rows (alternate every round – right/left/right/left)
  • Seated concentration curls (alternate every round – right/left/right/left)


  • Glute rainbow (alternate every round – right/left/right left)
  • Seated knee tucks


  • Incline burpees
  • Incline mountain climbers


Exercise Library:  

Incline Chest Press:

Tricep Dips:

Weighted Sit to Stand:  

Straight Leg Deadlifts: 

Single Arm Dumbbell Row: 

Seated Concentration Curl:

Glute Rainbow:

Seated Knee Tucks: 

Incline Burpees:

Incline Mountain Climbers:

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