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Workout at Home!


Step one, grab a pair of dumbbells. Step two, crush this workout. Step 3, feel satisfied. At UFC GYM, we encourage you to come in for one of our awesome full-body workout classes any chance you get, but we also understand that sometimes we don’t have enough time in the day to make it to the gym. But that’s not an excuse to not workout. Stop making excuses, and start getting results by conquering this at-home, dumbbell only workout!


1 minute alternating forward lunge

1 minute pushups

1 minute bear crawls (4 forward, 4 back)

*Perform all exercises consecutively and repeat 2 times through

The Workout:

This workout is simple- 5 exercises, 5 rounds. Perform all exercises consecutively with minimal to no rest & repeat 5 times!

20 Thruster: Hold the dumbbells at your shoulders with palms facing in. Perform a squat. As you straighten your legs, drive your arms up overhead to a press. Return to starting position and repeat.

20 Dumbbell plank row: Place one dumbbell on the floor. Place one hand on the dumbbell and the other on the floor in a plank position. Keeping your elbow pinched tightly by your side, bend your arm to a row position. Return to starting position & repeat 10 times before switching arms.

20 Jumping lunges: Step one leg back to a lunge position. Jump up, switch legs in the air, and land in a lunge on the opposite side. Repeat for 20 times on EACH leg.

20 Side lunge to upright row: Hold dumbbells at your side with your feet shoulder width apart. Step your right leg leg out to the side and bend the right leg while sitting your hips back to a side lunge position. Push off your right leg and return to starting position with palms facing your body. Bend elbows to shoulder level, performing an upright row. Return to starting position. Repeat 10 times before switching to left side.

20 Shoulder tap to mountain climber: Start in a plank position. Lift your right hand to tap your left shoulder. Return to starting position and repeat on left side. Next, pull your right knee to your left elbow. Return to starting position and repeat on the left side. Perform this entire sequence 20 times.


10 V-ups

10 Dumbbell sit-ups

10 Russian twists with dumbbell (each side)

Repeat 3 times!

Yes, this is a tough workout, but YES you can do it! Don’t forget to post your sweaty selfie and tag us when you finish. We hope to see you at UFC GYM soon!

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