DUMBBELL DYNAMITE: Lower Body Workout To-Go (10 Minutes)
DUMBBELL DYNAMITE: 10-Minute Workouts
•
8m 15s
The Legendary Lower Body Workout: Thunder and Lightning- 10 Minutes
- Superset a heavy-loaded strength move (Thunder) with an unloaded power move (lightning)
- Post-Activation Potentiation (PAP) to increase muscle recruitment and force production
- Fast-twitch fibers get smoked for maximum metabolic boost
- Perform 6 total reps of Thunder (strength) then 10 total reps of Lightning (power)
- Perform 1 superset every 2 minutes
- Perform 5 total supersets for a 10-minute workout
- Gradually increase the load on Thunder for each move from workout to workout to keep generating more power on Lightning
Superset#1- Dumbbell Alternating Step-ups (3/side) and Bodyweight Step Jumps (5/side)
Superset# 2- Dumbbell Goblet Squat (6) and Bodyweight Squat Jumps (10)
Superset# 3- Dumbbell Lateral Lunges (3/side) and Bodyweight Skater Jumps (5/side)
Superset# 4- Dumbbell Sumo Deadlifts (6) and Bodyweight Sumo Burpees (10)
Superset# 5- Dumbbell Alternating Reverse Lunges (3/side) and Bodyweight Split Jumps (5/side)
Up Next in DUMBBELL DYNAMITE: 10-Minute Workouts
-
DUMBBELL DYNAMITE: Upper Body Workout...
The Ultimate Upper Body Workout: Bodyweight and Dumbbell Fusion- 10 Minutes
- Each superset pairs a bodyweight and a dumbbell move for the same muscle group(s)
- Since the dumbbell move comes second, use a lighter pair than normal
- Perform 40 seconds of work and 20 seconds of rest for each move... -
DUMBBELL DYNAMITE- Drop Sets Workout ...
DUMBBELL DYNAMITE Series- Two Pairs of Dumbbells (Heavy and Light)
Drop Sets with 2 Pairs of Dumbbells (Heavy and Light)
- Select 3 moves that work your whole body: Lower Body, Upper Body Push, Upper Body Pull
- Grab 2 pairs of dumbbells: one heavy and one light
- The light pair of dumbbells sh... -
DUMBBELL DYNAMITE- Drop Sets Workout ...
DUMBBELL DYNAMITE Series- Two Pairs of Dumbbells (Heavy and Light)
Drop Sets with 2 Pairs of Dumbbells (Heavy and Light)
- Select 3 moves that work your whole body: Lower Body, Upper Body Push, Upper Body Pull
- Grab 2 pairs of dumbbells: one heavy and one light
- The light pair of dumbbells sh...
