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.
Workout:
DB Squat 3 sets 8 to 10
DB Stepping Lunge 3 sets 10 to 12 per leg
DB Decline Flye 3 sets 8 to 10
DB Bench Press 3 sets 10 to 12
DB Bentover High Row 3 sets 8 to 10
1-DB Lat Pullover 3 sets 10 to 12
DB Standing Hammer Curl Superset DB Bench Kickback 3 sets 8 to 10
Core:
DB V-sit twist 8 to 10 per side
V up or whole body crunch 8 to 10
DB Deadbug 8 to 10 per side
:45 on/:15 off interval x 4 rounds
Equipment - Long Band or Towel
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...
If you loved this workout donate what you can to my Venmo - @eileenmcnally
EMOM - Every Minute on the Minute. 40 seconds on. 20 seconds off. 5 Movements, 5 Rounds.
Warm Up
EMOM
1) Sumo Squat to Sumo RDL
2) Squat DB Curl to Overhead Press
3) Hack Squat to DB Lateral Raise
4) Alt. Single Leg RDL...
Today we are focusing on Glutes & Hamstrings, and will be using Dumbbells' and Bands. Get ready for a good burn =)
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