Dumbbell – November 2018
Dumbbell Workouts • 3m 46s
Lighter Dumbbells Circuit- Start with 2.5 to 5 pound dumbbells
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
1. Jack Presses
2. Rotational Punches
3. Discus- Left
4. Discus- Right
Repeat 1-4, rest a minute, and move on to the next circuit.
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Heavier Dumbbells Circuit- Start with 10 to 20 pound dumbbells
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
5. ISO Bulgarian Hammer Curl to Press- Left Leg
6. ISO Bulgarian Hammer Curl to Press- Right Leg
7. Box/Bench Thrusters
8. Skier Swings
Repeat 5-8 and rest a minute.
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Completing both circuits take 10 minutes total. Perform this sequence up to 3 times total for a 30-minute workout.
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Double Dumbbells – January 2019
Workout 6 – Double Dumbbells
Perform each move for 2 minutes of work with 30 seconds of rest between moves:
1. 3-Level Marching Carries Complex (40 seconds/level)
2. 3-Angle Pushup Rows Drop Set (40 seconds/level)
3. High-Low Squats (60 seconds/side)
4. Muscle Maker Complex (Row to Curl ... -
Single Dumbbell – January 2019
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... -
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-...
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