Geek to Freak Routine at Home

For anyone who wants to do the Geek to Freak at home instead of joining a gym, here's a version of the exercises you can do with just 2 pairs of dumbbells (heavy and light) and an exercise ball.

Preview

Step 1

Superset: Dumbbell Pullover + Bent-Over Dumbell Row

Step 2

Dumbbell Front Lunges: 1 set to failure

Step 3

Superset: Dumbbell Fly + Double Chair Dips

Step 4

Lying Dumbbell Leg Curl: 1 set to failure

Step 5

Reverse-Grip Dumbbell Curl: 1 set to failure

Step 6

Standing Dumbbell Calf Raises: 1 set to failure

Step 7

Dumbbell myotatic crunches: 1 set to failure

Step 8

Bonus round: 60 Kettlebell Swings