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High-Intensity, Full Body Workout!

Updated: Dec 2, 2022

High-Intensity, Full Body Advanced Dumbbell Workout, with Rentwala.

We have carefully made a list of the workouts that will help us during our Home Gym Workouts. But, the catch is, to see visible results, one has to be dedicated while working out

The Home workout flow should like this,

  • 20/30 min cardio, for a good warmup

  • 45/50 min workout, for muscle training

  • 15/20 min cool down with Ab Workouts

To begin with, no matter which at-home workout you pick, I want you to start with one important thing:


This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks. Since this Full Body Workout plan is more on an advanced side, we're going to start with a HIIT cardio. The following exercises need to be done, but don't forget to take breaks in the middle

The exercises are-

  • Star Jumps

  • Star Feet

  • High Knees

  • Power Jacks

  • Toe Taps

  • Hand Walk Out

  • Squats

  • Jumping Lunges

  • London Bridges

This HIIT cardio does not have to be done before every Gym workout, can be done on alternate days as well. The other days, can start with a basic warmup as well.

Muscle Building

Moving on, to the Muscle Building exercises now,

Ideally, a person doing a Full Body Workout can work on two body parts in a single workout session, but again, that is up to you!

If you're doing 2 body parts in a day the preferred combination will be,

  1. Chest and Triceps

  2. Back and Triceps

  3. Shoulders and Abs

Starting with,

1. Chest workout- 10/15 Reps, 3-4 Sets

  • Hammers fly 0:23

  • Dumbbell fly 1:05

  • Dumbbell half circle raises 1:28

  • Dumbbell front raises 2:12

  • Dumbbell push ups 2:38

  • Dumbbell floor press 3:12

  • Dumbbell close grip press 3:51

Out of these 7 variations, doing 4-5 would be more than enough for one session.

2. Arms workout- 10/15 Reps, 3-4 Sets


  • Dumbbells Curls

  • Dumbbells Hammer Curls

  • Rotating Dumbbells Curls

  • Dumbbell twist


  • Dumbbell overhead press

  • Dumbbell skull crushers

  • Dumbbell workout Kickback

  • Close grip pushups

3. Back Workout- 10/15 Reps, 3-4 Sets

  • Push-ups x 20 1:02

  • Single arm bent over rows x 10 each arm (hold last rep) 1:42

  • Dumbbell deadlift x 12 3:24

  • Bent over wide rows x 12 (hold last rep) 4:54

  • Reverse flies x 12 5:53

  • Dumbbell shrugs x 20 (hold last rep) 6:38

4. Shoulder Workout- 10/15 Reps, 3-4 Sets

  • Dumbbell Alternating Frontal Raises 1:46

  • Lateral Raises 2:55

  • Dumbbell Ski's 3:55

  • Dumbbell Press 4:55

  • Rear Delt Flyes 5:55

  • Elevated Pike Push Ups 6:55

  • Handstand Hold ( Or any of its progressions) 7:57

  • High Side Plank Raises 8:58

Out of these 8 variations, doing 4-5 would be more than enough for one session.

5. Leg Workout- 10/15 Reps, 3-4 Sets

  • Bulgarian Split Squats 1:15

  • Assisted Pistol Squats 2:14

  • Single Leg Romanian Deadlifts 3:10

  • Elevated Side Squat 4:10

  • Single Leg Glute Bridge 5:15

  • Single Leg Calf Raises 6:18

  • Dumbbell Walking Sumo Lunges 7:23

Out of these 7 variations, doing 4-5 would be more than enough for one session.

And at the end, to finish it all, start with some stretches and a quick Ab workout for a cooldown.

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