Single Dumbbell – January 2019
Dumbbell Workouts • 5m 39s
Workout 3 – Single Dumbbell
Perform each move for 2 minutes of work with 30 seconds of rest between moves:
1. Bird Dog Row (60 seconds/side)
2. 1-Arm Bottoms-Up Overhead Press (60 seconds/side)
3. Bulgarian Hip-Hinge Passes (60 seconds/side)
4. Flexed-Arm Carry (60 seconds/side)
5. Ipsi-lateral 3-Level Bulgarian Split Squat (60 seconds/side)
6. Contra-lateral 3-Level Bulgarian Split Squat (60 seconds/side)
That’s 1 round that takes 15 minutes to complete. Do up to 2 total rounds for a 30-minute workout.
Up Next in Dumbbell Workouts
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Dumbbell / Kettlebell – March 2019
Perform each move for 45 seconds of work with 15 seconds of rest between moves:
1. 1st Stage Getup- Left
2. 1st Stage Getup- Right
3. 2nd Stage Getup- Left
4. 2nd Stage Getup- Right
5. 3rd Stage Getup- Left
6. 3rd Stage Getup- Right
7. Windmill- Left
8. Windmill- Right
9. 1-Arm Swings-... -
Dumbbells – February 2019
Perform each move for 60 seconds of work with 15 seconds of rest between moves:
1. 1.5-Rep Heels-Elevated Front Squat
2. 1.5-Rep Reverse-Grip Pushups
3. 1.5-Rep T-Stance Bent-Over Row
4. 1.5-Rep 1-Arm Staggered Hip-Hinge- Left
5. 1.5-Rep 1-Arm Staggered Hip-Hinge- Right
6. 1.5-Rep Biceps Curl
7.... -
Sliders & Dumbbells – March 2019
Perform each move for 90 seconds of work with 30 seconds of rest between moves:
1. Sliding Pushup + Dumbbell Row- Left
2. Sliding Pushup + Dumbbell Row- Right
3. Sliding Leg Curl + Dumbbell Pullover
4. Sliding Reverse Lunge + Clean to Press- Left
5. Sliding Reverse Lunge + Clean to Press- Right
...
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