Workout 1: Dumbbells & Bodyweight – Sep 2019
Dumbbell Workouts • 5m 7s
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 Split Jump Switch to Hammer Curl @ 90 seconds
Dumbbell Squat to Rotational Press @ 90 seconds
Round 2: Shadow Boxing Combo
1-2-3 Combos (Jab-Cross-Hook)- Orthodox Stance @ 90 seconds
1-2-3 Combos (Jab-Cross-Hook)- Southpaw Stance @ 90 seconds
Round 3: Strength Combos Stack
Dumbbell Split Jump Switch to Lateral Raise @ 90 seconds
Dumbbell Hip-Hinge to High Pull @ 90 seconds
Round 4: Shadow Boxing Combo
1-2-3-2 Combos (Jab-Cross-Hook-Cross)- Orthodox Stance @ 90 seconds
1-2-3-2 Combos (Jab-Cross-Hook-Cross)- Southpaw Stance @ 90 seconds
Completing all 4 rounds is one full cycle. Perform up to 3 total cycles.
Up Next in Dumbbell Workouts
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October 2019 – Dumbbells 2
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Weighted Side Plank Hold- Left
Weighted Side Plank Hold- Right
Reverse Lunge Clean to Overhead Press- Left
Reverse Lunge Clean to Overhead Press- Right
Stepback to Forward Lunge Clean- Left
Stepback to Forward Lunge Clean... -
October 2019 – Dumbbells 1
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Bear Crawl Rows
Bridged Floor Presses
Skier Swings
Box Thrusters
Zombie Lunges- Left Leg
Zombie Lunges- Right LegThat’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.
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Workout 4: Single Dumbbell & Bodyweig...
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 secondsRound 2: Shadow Boxing Combo
1-1-2...
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