Workout 4: Single Dumbbell & Bodyweight – Sep 2019
SUPER HOME FRIENDLY - Bodyweight Workouts • 5m 49s
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Dumbbell Goblet Presses @ 60 seconds
Dumbbell Goblet Reverse Lunges @ 60 seconds
Dumbbell Goblet Squats @ 60 seconds
Round 2: Shadow Boxing Combo
1-1-2 Combos (Jab-Jab-Cross)- Orthodox Stance @ 90 seconds
1-1-2 Combos (Jab-Jab-Cross)- Southpaw Stance @ 90 seconds
Round 3: Strength Combos Stack
Dumbbell Rotational Clean to Switch Press- to Left @ 60 seconds
Dumbbell Rotational Clean to Switch Press- to Right @ 60 seconds
Dumbbell 1-Arm Switch Snatch @ 60 seconds
Round 4: Shadow Boxing Combo
1-2-1 Combos (Jab-Cross-Jab)- Orthodox Stance @ 90 seconds
1-2-1 Combos (Jab-Cross-Jab)- Southpaw Stance @ 90 seconds
Completing all 4 rounds is one full cycle. Perform up to 3 total cycles.
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