No gym? No problem. Neal Andrews, MS, CSCS leads you through an exercise sequence at home using dumbbells. If you don’t have a pair of dumbbells at the house, grab a pair of heavy cans from the pantry, or other household item that can be used as a weight.

Most movements in the video are performed for 10 reps. Suggested rep ranges are 10-20 reps. Or use a timer to perform each exercise from 30-40 seconds. For more exercise volume, repeat sequence 1-2 times.

As with any exercise sequence, know your body, and make adjustments when needed. If a movement causes pain, please modify or skip completely.

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