Equipment Workouts

If you have equipment give some of these a try.  They include dumbell(s), various bands, plates, and other types of equipment people commonly have at home. All these workouts are full body workouts.

Workout #1 (dumbbells)

Workout #2 (band)

Workout #3 (miniband)

Workout #4 (plate)

Workout #5 (kettlebell)

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Workout #1 (dumbbells)

• Goblet Squat 4 x 15
• Alternate/Single Arm Bench Press - 4 x 10 each
• Pushup Row - 4 x 10 each
• 3-Way Lunge - 4 x 5 each
• Single Leg RDL - 4 x 10 each

​​​(can be done using 1 or 2 dumbbells)

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Workout #2 (band)

• Single Arm Overhead Press - 4 x 10 each
• Seated Row - 4 x 15
• X-Band Walks - 4 x 10 Steps/each
• Banded Squats - 4 x 15
• IYT's - 4 x 5 each

​​(thicker bands will provide more difficulty)

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Workout #3 (mini band)

• Band Hand Walks - 4 x 10 Steps/each
• Band Lateral Walks - 4 x 10 Steps/each
• Bow & Arrow - 4 x 10 each
• Band Bridge - 4 x 10
• Band Curls - 4 x 10 each

​(thicker bands will provide more difficulty)

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Workout #4 (plate)

• Overhead Squat - 4 x 10
• Upright Row - 4 x 15
• Plate Circles - 4 x 10 each
• Plate Walk Overs - 4 x 10 each
• ​Plate Walking Lunge with Twist - 4 x 10 each

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Workout #5 (kettlebell)

• Single Arm Squat - 4 x 10 each
• Single Arm Press (options) - 4 x 10 each
  • ​Horizontal (easier) 
    
  • Vertical (harder)
    
• ​Swings - 4 x (options)
  
  • ​Single Arm - 10 Reps/each
  • Double Arm - 15 Reps​
• ​Row (options) - 4 x 10 each
  
  • ​Supported (easier)
    
  • Unsupported (harder)
    
• ​Reverse Lunge (options) - 4 x 10 each
  
  • Under Chin (easier)
    
  • ​Overhead (harder)
    

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