DUMBBELL DYNAMITE: 10-Minute Workouts
DUMBBELL DYNAMITE features a series of 10 minute dumbbell workouts you can do anytime, anywhere. 6 of the routines are follow-alongs and 4 of the routines are instructional workouts to-go:
- 3 single-dumbbell full-body follow-alongs
- 3 double-dumbbell full-body follow-alongs
- 1 lower body workout to go
- 1 upper body workout to go
- 2 drop sets workouts to go
HOW TO USE THIS CONTENT:
1.) 10-MINUTE STAND-ALONE SESSION
Do any 10-minute routine when you're too tired, stressed or busy for longer workout. You can also add this as a starter or finisher to other workouts.
2.) STACK MULTIPLE 10-MINUTE WORKOUTS
You can combine any of these 10-minute sessions for an infinitely customizable training experience. For example, combine SINGLE DUMBBELL WORKOUT A, B, C for a 30-minute training session.
3.) PERFORM MULTIPLE ROUNDS OF A WORKOUT
You can perform each routine up to 3-5x for 30-60 minute session, resting 1-2 minutes between rounds.
Enjoy ;)
Much Love,
BJG
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DUMBBELL DYNAMITE: Single Dumbbell Workout A (10 Minutes)
Grab a single dumbbell and let's get to work with this 10 minute full-body circuit. Start with a light 10-25 pound bell.
DUMBBELL DYNAMITES SERIES- Single Dumbbell Workout A
- 10-exercise circuit
- 50 seconds of work, 10 seconds of rest (switch sides at the halfway mark for unilateral moves)W...
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DUMBBELL DYNAMITE: Single Dumbbell Workout B (10 Minutes)
Grab a single dumbbell and let's get to work with this 10 minute full-body circuit. Start with a light 10-25 pound bell.
DUMBBELL DYNAMITES SERIES- Single Dumbbell Workout B
- 10-exercise circuit
- 50 seconds of work, 10 seconds of rest (switch sides at the halfway mark for unilateral moves)W...
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DUMBBELL DYNAMITE: Single Dumbbell Workout C (10 Minutes)
Grab a single dumbbell and let's get to work with this 10 minute full-body circuit. Start with a light 10-25 pound bell.
DUMBBELL DYNAMITES SERIES- Single Dumbbell Workout C
- 10-exercise circuit
- 50 seconds of work, 10 seconds of rest (switch sides at the halfway mark for unilateral moves)W...
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DUMBBELL DYNAMITE: Double Dumbbell Workout A (10 Minutes)
Grab a single pair of dumbbells and let's get to work with this 10 minute full-body circuit. Start with a light 10-25 pound pair of bells.
DUMBBELL DYNAMITE Series- Single Pair of Dumbbells
- 10-exercise circuit
- 40 seconds of work, 20 seconds of restWorkout A
1- DB Hip-Hinge + Row + Curl
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DUMBBELL DYNAMITE: Double Dumbbell Workout B (10 Minutes)
Grab a single pair of dumbbells and let's get to work with this 10 minute full-body circuit. Start with a light 10-25 pound pair of bells.
DUMBBELL DYNAMITE Series- Single Pair of Dumbbells
- 10-exercise circuit
- 40 seconds of work, 20 seconds of restWorkout B
1- DB Skier Swings
2- DB Overh... -
DUMBBELL DYNAMITE: Double Dumbbell Workout C (10 Minutes)
Grab a single pair of dumbbells and let's get to work with this 10 minute full-body circuit. Start with a light 10-25 pound pair of bells.
DUMBBELL DYNAMITE Series- Single Pair of Dumbbells
- 10-exercise circuit
- 40 seconds of work, 20 seconds of restWorkout C
1- DB Sumo Deadlift
2- DB Lyin... -
DUMBBELL DYNAMITE: Lower Body Workout To-Go (10 Minutes)
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 metab... -
DUMBBELL DYNAMITE: Upper Body Workout To-Go (10 Minutes)
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 A (10 Minutes)
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 B (10 Minutes)
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...
