You’ve done bench presses before—but not like this. Here you’re blending classic (and, okay, boring) muscle exercises with calorie-burning bodyweight exercises so you can challenge new muscles.
Do this workout 3 times a week. On off days, do 20 pushups, 20 dumbbell rows per arm, and 20 bodyweight squats.
Perform the moves in order. Do 4 sets of 10 to 12 reps of each exercise. Rest for 45 seconds between each set, 1 minute between each exercise.
1. Overhead Split Squat
Stand holding a medium-weight dumbbell overhead with your left hand. Step your left foot backward, lowering into a reverse lunge. Without moving your feet, straighten your knees to stand up. This is the start. Bend at the knees, lowering your torso until your right thigh is parallel to the floor; straighten back up. That’s 1 rep. Switch sides every set.
Eb says: If you’re arching your back, hold the dumbbell at your shoulder instead and tighten your abs.
2. Hip-Lift Alternating Floor Press
Lie on your back, dumbbells at your chest, feet flat on the floor near your butt. Squeeze your glutes and lift your torso; lift your left leg. This is the start. Lift the right dumbbell, then lower it; repeat with the left dumbbell. That’s 1 rep. Switch legs every set.
Eb says: Lift your hips only as high as they’ll go when you squeeze your glutes.
3. Dumbbell Romanian Deadlift to Row
Stand with your feet shoulder-width apart, knees slightly bent, holding medium-weight dumbbells at your sides. Keeping your core tight, push your butt back and hinge your torso forward. Lower until you feel a stretch in your hamstrings or your torso is parallel to the floor, whichever comes first. Squeeze your abs, then row the dumbbells
to your hips. Lower them, and straighten back up. That’s 1 rep.
Eb says: Take your time on the deadlift; aim to take 2 to 3 seconds to lower your torso.
4. Half Getup to Hip Lift and Press
Lie on your back, holding a dumbbell at your left shoulder. Shift your left foot to your left glute. This is the start. Drive your torso up, keeping your right hand on the floor. Squeeze your glutes, driving your hips in line with your torso. Raise the dumbbell and lower it. Return to the start. That’s 1 rep; do 2 sets per side.
Eb says: Never take your eyes off the raised dumbbell.
5. Side-Plank Side Press
Set up in a right side plank, right forearm and right foot on the floor, core tight, with a light dumbbell in your left hand, held at your chest. Tighten your abs and keep your hips level; press the dumbbell straight up; lower it back to your chest. That’s 1 rep; do 2 sets per side.
Eb says: Squeeze your shoulder blades.
6. Bear Rotation and Press
Get on all fours, knees off the floor, core tight, a lightweight dumbbell in your left hand. Row the dumbbell to your chest. Lift your right foot off the floor and shift it under your left leg. As you rotate your chest toward the ceiling, keep the dumbbell close to your chest. Once your chest faces the ceiling, place your right foot next to your left, tighten your core, and press the dumbbell upward. Reverse the move to return to the start. That’s 1 rep. Do 2 sets on each side.
Eb says: Pinch your shoulder blades when your chest faces the ceiling, protecting your shoulders and getting some extra back work.