Workout 4: Single Dumbbell & Bodyweight – Sep 2019
Dumbbell 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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Alternating Rotational Overhead Presses
Alternating Rotational Hang Cleans
Low Box RFE Contralateral Split Squat- Left
Low Box RFE Contralateral Split Squat- Right
1-Arm Ipsilateral Stepup Thruster- Left
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Perform each move for 30 seconds of work with 30 seconds of rest between moves:
Goblet Lateral Thrusters- Left
Goblet Lateral Thrusters- Right
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DB 2-Arm Stepup Thrusters- Right
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DB 2-Arm Bulgarian Thrusters- Right
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BODYWEIGHT & DUMBELLS COUNTDOWN INTERVALS WORKOUT!
This is a special countdown intervals workout with one of my signature 4-WAY FLOWS:
- Flow from longer to shorter work periods
- Flow from slower to faster tempos
- Flow from lighter to heavier loads
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