The Ultimate workout routine for men & women

Working from home does not mean that we begin to ignore our fitness. Designing a work-from-home routine with the same health benefits as a gym workout is perfectly possible. The best part is that most of these exercises can be done with little more than a pair of dumbbells. To begin with, it is important to judge your present fitness level. An important indicator of fitness is the body mass index or BMI. BMI is your body weight in kilograms divided by your square foot height. This gives an idea of your body’s mass relative to your size. Higher values of BMI are indicative of greater body fat levels and hence of poor health. You can calculate your BMI easily using an online BMI calculator. Use this handy BMI calculator by Finserv MARKETS to understand your present BMI and fitness levels.


The workout below is a strength-based routine designed for both men and women. Gone are the days when men were told to lift weights while women were put through endless rounds of cardio. Today it is universally acknowledged that strength training is equally important for both men and women and yields great results for overall health. The workout below is a 3-day complete body workout that needs to be performed on alternate days.

Day 1 Chest and Triceps

Pushups – 3 sets of 10 reps each

Dumbbell Flies – 3 sets of 12 reps each

Pullovers – 3 sets of 12 reps each

Diamond Pushups –  4 sets of 12 reps each

Day 2 Back and Biceps

Bent over rowing – 3 sets of 12 reps each

One-arm rowing – 3 sets of 12 reps each

Bicep curls – 5 sets of 10 reps each

Deadlift with dumbbells – 1 set of 15 reps

Day 3 Legs, Shoulders, and Abs

Squats – 3 sets of 20 reps each

Lunges – 3 sets of 12 reps each

Arnold Presses –  4 sets of 12 reps each

Lateral Raises – 3 sets of 12 reps each

Sit-ups – 3 sets of 25 reps each

Leg raises – 3 sets of 15 reps each

Make sure to give no less than 1 minute and no more than 2 minutes of rest between the sets. Any less than this, and your muscles will not get enough time to recover, and any more than this, and you risk losing the intensity of the workout.

What Else?

A good workout is just one part of the equation. You also need to back it up with a good diet and nutrition. Ensure you eat at least 1.6 grams of protein per Kg of body weight and drink plenty of water. At the same time, it is also important to cover yourself from unforeseen medical emergencies by buying good health insurance. A good health insurance plan covers your medical expenses in case you need treatment or hospitalization. You can compare the best health insurance plans on Finserv MARKETS.

Final Words

Taking care of your health does not require fancy gym equipment. It does, however, require commitment and discipline. Make sure you take time out to exercise at least 45 minutes three times a week. Eat a balanced diet with plenty of protein and get good health insurance that covers you in case of health emergencies.

Amanda R. Dubose

Spent high school summers getting to know dogmas in Minneapolis, MN. Spent several years merchandising walnuts worldwide. My current pet project is researching Slinkies in Jacksonville, FL. Spoke at an international conference about testing the market for action figures in Hanford, CA. Spent the better part of the 90's lecturing about cellos in Orlando, FL. Spent 2001-2007 building sausage in Naples, FL. Tv fanatic. Internetaholic. Travel expert. Incurable zombie nerd. Coffee advocate. Hardcore web trailblazer. Gamer.