We are going to have some ferocious fun!! A full body workout using complexes format and a pair of dumbbells! The back, shoulder sets, chest, quads, glutes, hamstrings and abs all targeted in this strength training workout!!
The dumbbells I am using throughout the workout are 10kg each! You will also need your mat and a yoga block/thick book/low stepper!
Each complex will be for 3 minutes each with 30 seconds rest inbetween!
BENT OVER ROW x15
DEEP PUSH UPS ON DUMBBELLS x10
REAR STEP LUNGE x10
STAGGERED RDL (same side) x10
REAR STEP LUNGE x10
STAGGERED RDL (same side) x10
DUMBBELL SPRAWL x10
HIGH SQUATS x10
PUSH PRESS x10
FRONTAL RAISE x15
HOLLOW HOLD ALTERNATE LEG RAISE x20
SIT UPS x20
ELEVATED STATIC LUNGE x15
STAGGERED SQUAT x15 (same side)
ELEVATED STATIC LUNGE x15
STAGGERED SQUAT x15 (same side)
SNATCH x10
WINDMILL x10 (dumbbell/water bottle same side)
SNATCH x10
WINDMILL x10 (dumbbell/water bottle same side)
MAKER x5
X1 DUMBBELL SQUAT TO PRESS x10
Finisher 1 minute!
SUITCASE SQUAT TO CLEAN TO PUSH PRESS!
I had SO MUCH fun during this workout! I was really looking forward to this workout and it didn’t disappoint!
I loved the row to push ups and the finisher! I know many of you also love the snatches but also the rear step lunges and staggered RDLs!
I hope you feel the energy today and smash it!!
Cx
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