At Home Upper & Lower Body Workout

1.       Chest: With stability ball under the back do 4 sets of 15 reps dumbbell press (45 seconds between sets)

2.       Chest: Same thing now do a chest fly

3.       Knee pushups: 4 sets 20 reps

4.       Shoulders: seated dumbbell shoulder press 4 sets 15 reps

5.       Shoulders: standing dumbbell lateral raise 4 sets 15 reps

6.       Shoulders: standing dumbbell front raise 4 sets 15 reps

7.       Shoulders: dumbbell upright rows 4 sets 15 reps

8.       Biceps: Alternating dumbbell bicep curl 4 sets 20 reps

9.       Biceps: Simultaneous dumbbell hammer curls 4 sets 15 reps

10.     Biceps: Concentration curls3 sets 15 reps

11.   Triceps: Overhead triceps French press 4 sets 12 reps

12.   Triceps: Bent over dumbbell triceps kickbacks 4 sets 15 reps

13.   Triceps: Chair dips 4 sets 20 reps

14.   Back: Single armed dumbbell rows 4 sets 20 reps

15.   Back: Bent over double dumbbell row 4 sets 15 reps

16.   Back: Dumbbell deadlift

Lowerbody:

1.       Dumbbell squats 4 sets 20 reps

2.       Dumbbell single leg squats, one leg behind u on chair 4 sets 12 reps

3.       Walking lunges with or without dumbbells 20 feet down and back 4 sets

4.       Chair step-ups, 4 sets 20 reps each leg, squeeze glutes

5.       Dumbbell strait leg deadlift 4 sets 20 rep