5 POWERFUL WORKOUTS FOR EVERYONE

June 4, 2025

🏋️♂️ 5 Powerful Home Workouts for Men

Want to get stronger without going to the gym? With the right approach, you can build serious muscle mass at home. Below are 5 effective workouts that you can do right at home.

1. Push-Ups with Weighted Vest

Train your chest, shoulders and triceps with classic push-ups. Add a weighted vest for extra resistance.

3 sets of 15 reps

2. Goblet Squats with Dumbbell

Use an e nergiZen dumbbell for this leg-strengthening exercise. Great for your quads, hamstrings, and core.

3 sets of 12 reps

3. Bent-over Rows with Barbell

Train your back muscles with a barbell and light plates.

3 sets of 10 reps

4. Bulgarian Split Squats

Use a yoga ball or bench and a dumbbell. Good for your balance and explosive power.

3 sets of 10 per leg

5. Plank with Weight

Place a weight plate on your back and plank for 60 seconds for maximum core activation.

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🏋️♀️ 5 Home Workouts for Women - Get Stronger at Your Own Pace

Want to get stronger, more toned and more confident at home? Try these 5 simple yet powerful exercises specifically for women.

1. Squats with Resistance Band

Activate your glutes and legs with a resistance band .

3 sets of 20 reps

2. Glute Bridges with Dumbbell

Place an EnergiZen dumbbell on your hips for added intensity.

3 sets of 15 reps

3. Dumbbell Shoulder Press

Strong shoulders create a powerful posture. Use light dumbbells.

3 sets of 10 reps

4. Kettlebell Deadlifts

Use a 10kg kettlebell for this full-body exercise.

3 sets of 12 reps

5. Core: Russian Twists

Use a weight or kettlebell for an extra challenge.

3 sets of 30 seconds