Grow BIG In Lockdown With An Epic Home Workout

Lockdown doesn’t have to mean that you have to stop making gains. It just means that you have to get more creative with the limited amount of equipment at your disposal. This workout does just that as it only requires a pair of dumbbells, even one if you don’t have two, or you can also use kettlebells if those aren’t an option.

For the first part of the workout you’ll be working in an AMRAP format, we’ve touched on this in other workout articles that that is short for ‘as many rounds as possible’. You’ll work your way around the following moves on a running countdown, clocking up as many reps as you can complete in 15 minutes, resting only when necessary to catch your breath.

15-MINUTE AMRAP

Dumbbell Floor Press x 5-10 reps

Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows. Lower them slowly until your upper arms are resting on the floor, close to your sides. Pause before repeating. If you only have one dumbbell, perform all reps of a movement on one side, before switching to the other side, then move on to the next movement.

Dumbbell Row x 5-10 reps

Stand up still holding your bells and bend your knees slightly, hinging at the hip so your upper body is almost parallel to the floor. Row both weights up towards your hips, keeping your core tight and your back flat. Lower the weights under control and repeat. If you only have one bell, perform all reps of a movement on one side, before switching to the other side, then move back to the floor press.

4-5 minutes rest before moving on to the last part of the workout.

12-MINUTE EMOM

Next up we’ll be finishing off the workout with a metabolic burnout. These will be done in an EMOM format, which stands for ‘every minute on the minute’. Start a stopwatch and at the start of each minute perform the required reps of each movement, then rest for the remaining time of that minute. You'll alternate between the three exercises so you’ll complete each of them in a row for 1 round. Repeat that for a total of 4 rounds for 12 minutes of work.

Minute 1 - Mountain Climber x 30 reps

Assume the top of a press-up position on your bells. From here, explosively bring one

knee towards your chest and then back out, keeping your back straight and hips low. Alternate legs and aim for a fast, controlled rhythm.

Minute 2 - Push-Ups on Dumbbells x 15 reps

After your final mountain climber maintain your strong plank with your hands on the dumbbells. Your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head. Flex at the elbow, lowering your body, and pause as your chest touches the floor. Push up explosively.

Minute 3 - Renegade Row x 15 reps

Your push-ups may be dispatched but hold firm on those dumbbells. Shifting your weight onto your left hand, row the right dumbbell towards your hip. Pause briefly, then lower the weight under control. That’s one rep. Alternate sides, focusing on maintaining a rigid plank throughout. If you only have one weight, move or roll it across each rep.