Two 8-minute blocks: 1st block is upper body and 2nd is a lower body block; followed by a short core circuit.
Equipment - Bands (DB/Water Bottle IF no bands)
Upper Body Block -
a) Chair Banded Chest Press - Band wraps behind chair (or Floor DB Chest Press) x 8
b) Banded Bicep Curls - stand on band (or use DBs instead) x 8
c) Banded Bent-Over Tricep Kickbacks - stand on band (or use DBs instead) x 8
d) Band Pull Apart (or DB Bent-Over High Rows) x 8
Lower Body Block -
a) BW Squat to Calf Raise w/ Floor to OH Reach (Tougher Variation: Banded - stand on band, hands at shoulders holding the band - to OH Press) x 8
b) Chair-supported Toe Raises (Single or Both legs) x 8 or 8/side
c) Chair-Supported Single-Leg Stand w/ Opp. Leg Abduction R x 8
d) Chair-Supported Single-Leg Stand w/ Opp. Leg Abduction L x 8
Core Circuit - (:30s each x3)
a) Standing Same Side Elbow to Knee Crunch R (knee and elbow meet around waistline, then open up tapping foot on floor and reach arm overhead)
b) Standing Same Side Elbow to Knee Crunch L (knee and elbow meet around waistline, then open up tapping foot on floor and reach arm overhead)
c) Seated Alt. Knee Lifts on Chair (w/ arms forward)
Hey guys,
Today we are doing a lower body superset workout using only dumbbells'. As always if you have any questions or need modifications feel free to leave a comment, shoot me an email([email protected]) or message your Practitioner.
Enjoy!
Bailey
EMOM - every minute on the minute.
We will be performing the exercise for 40 seconds then resting for 20 seconds.
The workout:
1) Bear Plank with Alt. DB Row
2) Sump Squat to DB Upright Row
3) Bent Over DB Lat Sweeps
4) Split Lunge Pulse to DB Front Raise Right Side
5) Split Lunge Pulse to DB Bi...
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.
Workout:
DB Bench High Row
DB Lat Pullover
DB Hex Press
DB Decline or Flat Flye
DB Bench Spl...
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