At Home 6-4 Workout

Combining compound movements and dumbbells, this at home workout only takes 20 minutes to help you build strength for carrying in the groceries all at once or reaching that race finish line. 

I haven’t had a gym membership in years. 

Once Rob and I bought our first house in Colorado (over 6 years ago now), my gym-going days ended in favor of dumbbells in our basement and runs on our local bike trails. 

After Zoey arrived, and then William and Hazel, doing home workouts just became the time-efficient norm. It was easy to do a home workout with the kids in the background or to squeeze one in during the early mornings before everyone was up for the day.

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My absolute favorite way to use dumbbells to make my workouts efficient is to utilize compound movements. By strengthening more than one muscle group at a time, wait time between exercises is reduced, so you can get your workout checked off and be back to your hectic to do list. 

This At Home 6-4 Workout is ideal for getting in a workout at home that is time efficient and effective. Focusing on strengthening your back, biceps, and quads, and hamstrings, this workout is an excellent complement to any running strength program.

Simply set your timer and be done with your strength training for the day in just 20 minutes!

Be sure to warm up before the workout. Grab your free Warm Up & Cool Down Guide here.

At Home 6-4 Workout

Complete as many rounds as possible of all the moves in Set 1 for 6 minutes. Repeat this pattern for Set 2. Then, complete as many rounds as possible in Set 1 for 4 minutes. Repeat this pattern for Set 2.

Set 1:

• 8 wall sit with row
• 8 pulse lunge with bicep curl (total)
• 8 push ups
• 16 mason twists (total)

Set 2

• 8 renegade rows (each side)
• 8 plie squat with overhead raise
• 8 curtsy to travolta (each side)
• 16 full sit ups

Equipment Needed 

Truly, all you need is a set of dumbbells for this workout. These are my absolute favorite dumbbells.

Read my full review of these adjustable dumbbells and get a few more workouts that work wonderfully with them.

It would make the moves of push ups, mason twists, and sit ups more comfortable if you had a yoga mat as well, but a soft carpet works fine.

When To Do This Workout 

• Add this workout to your intermediate or advanced strength training days.
• Do it once during the week as it combines full body movements.
• Do not put this workout back to back with another full body strength workout.
• You can put it before or after a cardio workout, interval run, or segmented strength day (arm day or leg day). 

Whether you are training for a race, or training to be able to carry in all the groceries in one go, this workout gives you the opportunity to use compound movements and heavier weights to build the strength you need to do both of those feats of strength successfully. 

This workout is part of the free 8 Week Base Training Plan. Snag your copy.