The Stay Home, Get Ripped, Total Body Workout Routine

Exercise 1 of 9

Dumbbell Squat

Equipment

Dumbbells

Sets

4

Reps

15

Rest

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Exercise 2 of 9

Dumbbell Reaching Lunge with Lateral Raise

Equipment

Dumbbells

Sets

4

Reps

12

Rest

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Exercise 3 of 9

Overhead Dumbbell Press

Equipment

Dumbbells

Sets

4

Reps

10

Rest

--

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Exercise 4 of 9

Bench Dip

Equipment

Bench

Sets

4

Reps

to failure

Rest

--

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Exercise 5 of 9

Bicycle Crunch

Equipment

No Equipment

Sets

4

Reps

100

Rest

--

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Exercise 6 of 9

General Pushup

Equipment

No Equipment

Sets

4

Reps

to failure

Rest

--

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Exercise 7 of 9

Jump Rope

Equipment

Jump Rope

Sets

4

Reps

100 skips

Rest

--

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Exercise 8 of 9

Treadmill Run

Equipment

Sets

4

Reps

1 min.

Rest

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How to

*This isn’t an all-out sprint for one minute but should be more than a jog. Push yourself as if you’re running a 400-meter dash. If you have a treadmill at home, run a minute on that. No treadmill? Run down the block for 30 seconds, then turn around.

Exercise 9 of 9

HIIT Cardio

Equipment

Sets

4

Reps

30 min.

Rest

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How to

***Every 2 minutes, sprint for 30 seconds; walk or jog in the 11⁄2 minutes between sprints.