The Background of this Question is, that at the current point in time i can not leave the house and have only very limited time for training. What i can do, is plug in some very short sessions during the day, were i grab a pair of dumbbells, make some movements and call it a day. (possibly multiple times per day, but not necessarily)
So what i am looking for, is a routine which fits the following constraints:
- Fullbody - At least to some degree every muscle should have a stimulus
- Each movement has to be done with the same two Dumbbells, or possibly an added weight west. Nothing else. The actual weight is chosen by me depending on point 3.
- The movements should be chosen in a way which allows me to do 5-10 Reps per movement before form failure, using the same weight. Hard movements could be made easier by using some inertia (push press vs. strict overhead press for example)
- Total Time for all movements, Repetitions and possibly Rest max. 5 Minutes!
To be totally clear. The only goal of this routine is to get some weight training in, on a VERY time constraint schedule. No Bodybuidling, no Crossfit, no Powerlifting. Just some weights for fitness.
What i currently use:
- Deadlift into Deep Squat into Push Press (Basically a Clean and Jerk with Dumbbells) - That's basically the fullbodiest move of fullbody moves i know. Everything is needed at least as stabilizer muscle and muscles which move the weights up/down are directly impacted. It can even be made inefficient during parts of the movement to shift focus towards different muscle groups.
- Romanian Deadlift into Bent over Row (the Romanian feels light compared to the row, maybe some better alternative?) - adding the missing back muscles to the equation
- Dumbbell Bench Press - well, chest...
Biceps is never directly trained but is included in the Row and Clean and Jerk. Hamstrings seem a little lacking, but don't know how i could fit them in. I have tried combining 2. and 3. by doing Pushups (scaled with weight vest) into Renegade rows but oh boy... doing renegade rows with the same weight as my Clean and Jerks.... wasn't the best idea i had. But maybe with some additional fine tweaking of the Weights (more weight on the vest, less on the dumbbells) it could work. For sure it would be good for my core.
I chain all of those together without rest. Weight is chosen in such a way which allows me to skip the warmup sets without getting into injury land. Depending on the Time i have i go through 1-3 Iterations.
To keep this Question a Q/A. I would like you to add not only your suggested Movements and put them in the right order, but also include some background information on why you chose those movements and which muscles might be lacking.