FS-style: two exercises, :30 each x3 (3 minutes per station)
Equipment - BW
a) Stationary lateral lunge w/ arms forward reach on way down, squeeze shoulder blade and pull arms close on way up (OR side-to-side sumo squat instead of lateral lunge)
b) In-and-Out Run Walks (as fast as you...
35 Minute DB/Band "Tempo" Upper Body Burner w/ Bailey 12.19.20
Today we are doing another super set workout with ALL "tempo"/"eccentric" reps(3-5 seconds on the downward phase or 3-5 second pause), this time focusing on the upper body. Get ready for a good burn ;)
For this strength routine our rep range is 8 to 10 unless this is your first two months doing a resistance training routine you'll do 12 to 15 with lighter loads.
Workout: 3 sets x 8-10 reps
DB Split Squat
DB Hack Squat
DB Decline Hex Press
DB Alt. Chest press(start up)
DB Alt. Bentover Row(star...
This workout is a dumbbell strength routine, rep ranges are 8 to 10 if currently resistance training or 12 to 15 if new(less than 2 months) to resistance training. We will complete three sets of every exercise.
Ex1: DB Uneven Reverse Lunge
Ex2: 2 DB Sumo Squat
Ex3: DB Alt. Chest Press
Two different 5-minute blocks, twice 1st block then twice 2nd block.
Equipment - Stair-Step
1st Block -
a) Incline Push Up w/ Rotation (Can be modified push ups on knees OR w/o Rotation - just lifting arms slightly off ground) x 5 /side
b) Step Up w/ Hip Extension, Holding Arms Overhead x 5/si...
11/20 60 Minute Dumbbell Strength Workout With Chris
This workout is a full body dumbbell strength routine. If this is your first time getting into a weight lifting routine or getting back into one your rep ranges will be 12-15 with lighter loads. The rep ranges for this workout will be 8 to 10 and 10 to 12.
DB Squat 3 sets 8 to 10
a) 2 Calf Raises + 4 High Knee Marches (hands behind ears, like in crunch position)
b) Heel-to-Toe Stance Band Overhead Pull-Apart
c) Banded Lateral Walks (standing on band and holding tips with hands)
d) Squat w/ Front Band Pull...
This routine ins a 60 minute full body strength routine. You will need dumbbells and an adjustable bench. If you are new to resistance training your rep range will be 12-15, otherwise the rep range for this routine is 6-8.
DB Cambered Row with drop set
DB Bent Over High Row
BB/DB Front S...
For this workout you'll need a range of dumbbells, and bench(adjustable if possible).
3 sets of rep range 6-8 for individuals who have been lifting for greater than 2 months, 12-15 for those who haven't.
DB Bench High Row
DB Lat Pullover
DB Hex Press
DB Decline or Flat Flye
DB Bench Spl...
60 minute dumbbell workout. You'll need access to a bench( preferably adjustable), and dumbbells. The workout rep ranges are 8-10(if you are currently lifting, 12-15 if first time lifting or coming back to lifting in last three months).
3 Sets, 8-10 Rep Range, 60-90 seconds in between ex...