THE PERFECT ADVANCED ROUTINE AT HOME FOR THOSE WHO WANT TO GO ONE STEP FURTHER

| October 23, 2023 | Bodybuilding and Fitness Nutrition | No Comments

In today’s fast-paced world, staying fit and healthy has become a top priority for many individuals. While regular exercise is essential, some fitness enthusiasts crave a more challenging routine that pushes their limits and takes them one step further.

If you’re one of those individuals looking to elevate your fitness game, we’ve got you covered.

In this article, we’ll guide you through the perfect advanced routine that you can follow from the comfort of your own home. Get ready to take your fitness journey to new heights!

Squat with dumbbells on shoulders

  • Stand up, holding a pair of dumbbells over your shoulders.
  • Keep your head up, tighten your abs, push your hips back and bend your knees.
  • Slowly lower your body until you are squatting, with your hands at your sides.
  • Hold this position for a few seconds.
  • Next, push up to the starting position.
  • Perform between 8 and 12 repetitions.

Dumbbell floor press

  • Lie on the floor, with the dumbbells in your hands and your feet resting on the floor.
  • Push the dumbbells up until your arms are completely straight.
  • Lower your arms until your elbows touch the floor.
  • Perform between 10 and 20 lifts.

Shoulder press

  • Stand with your feet shoulder-width apart.
  • Grab the dumbbells with your palms facing up.
  • Raise both arms first to shoulder height and then up, above your head.
  • Lower your arms carefully to the starting position.
  • Do 20 repetitions.

Side Dumbbell Squat

  • Stand up, holding a pair of dumbbells at your sides.
  • Keep your head up, tighten your abs, push your hips back and bend your knees.
  • Slowly lower your body until you are squatting, with your hands at your sides.
  • Hold this position for a few seconds.
  • Next, push up to the starting position.
  • Perform between 8 and 12 repetitions.

Weighted sit-ups

  • To start this exercise, you first have to lie down on the floor with your arms at your sides. You have to hold a weight in your hands close to your chest and then you have to lift your upper body for 4 seconds and with your torso perpendicular to your legs.
  • Next, you have to lower your upper body for 4 seconds back to the starting position.
  • You must repeat it between 15 and 25 times.