August 2019 – Weight Plate
Dumbbell Workouts • 4m 55s
Weight plates are for more than just loading barbells, baby! This total body fat loss circuit works your body in all 3 planes of motion and will provide a total fitness experience. Most users should start with a 10 and 25-pound plate depending on the exercise. Advanced users will require a 25-45 pound plate based on the move. Having multiple weight plates to mix between based on the exercise is ideal. The weight plates with user-friendly gripping handles that we recommend can be found at GardenOfGainz.com.
Perform each move for 60 seconds of work with 30 seconds of rest between moves:
1. ISO Split Squat Truck Drivers- Left/Weak Side
2. ISO Split Squat Halos- Right/Strong Side
3. Bottoms-Up Cleans- Left/Weak Side
4. Bottoms-Up Cleans- Right/Strong Side
5. ISO Squat Curl to Press
6. Pizza Plate Overhead Presses- Left/Weak Side
7. Pizza Plate Overhead Presses- Right/Strong Side
8. Chops (30 seconds/side)
9. Overhead Reverse Lunges
10. ISO Crunch Dead Bugs
That’s 1 round. Perform 2 total rounds.
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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
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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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