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Build Muscle and Workout With Minimal Equipment At Home

Social distancing? This at-home workout blasts your entire body with just two pieces of equipment.

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  • 30 min

  • 6

  • Yes

Man-Doing-Bicep-Curls-With-Light-Weight-Dumbbells
wavebreakmedia / Shutterstock
Man-Doing-Bicep-Curls-With-Light-Weight-Dumbbells
wavebreakmedia / Shutterstock

Life happens.at an incredible pace. Just three weeks ago I was at the gym deciding if I should grab a slice of pizza and go watch a movie with my girlfriend, and now’s there’s a hoarding of items, self-quarantine, social distancing, and lines to get into Costco that stretches for entire blocks. What happened? All I want to know is when my gym is going to open up again.  

Well for these instances, you need a contingency plan. Luckily for you, we have the Emergency Workout. It utilizes just a pair of dumbbells and a pullup bar for a conditioning session that will tax all your major muscles, from head to toe.

The best part? You’ll be done in less than 30 minutes.

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The Workout Explained

For the sake of time and efficiency, you’ll be ditching single-joint moves like curls and lateral raises. The pushing and pulling compound exercises will work your big muscles (as well as your smaller vanity muscles), and the supersets will rev up your metabolism and burn more calories.

Routine

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The Emergency Workout

Perform exercises marked with letters in succession, resting 90 seconds at the end of each superset.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Pullup

Equipment
Pullup Bar
Sets
4
Reps
10
Rest
--
Exercise 2 of 6

Dumbbell Push Press

Equipment
Dumbbells
Sets
4
Reps
10
Rest
90 sec.
Equipment
Dumbbells
Sets
4
Reps
10 per leg
Rest
--
Exercise 4 of 6

Dumbbell Floor Press

Equipment
Dumbbells
Sets
4
Reps
12
Rest
90 sec.
Exercise 6 of 6

Dumbbell Bentover Row

Equipment
Dumbbells
Sets
3
Reps
12
Rest
90 sec.
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