Focus on building strength and muscle with this Tri-set workout that requires just 30 minutes & one set of dumbbells.
you’ll need a moderately heavy - heavy set of dumbbells to complete this workout. I used a set of 7kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
There are 12 Tri-sets to complete. Complete each exercise for 30 secs with no rest between exercises & 30 secs rest between tri-sets
______________________________________
Tri-set 1
1️⃣RDL
2️⃣B Stance Deadlift (L) side
3️⃣B Stance Deadlift (R) side
.
Tri-set 2
1️⃣Front Squat to Thruster
2️⃣Squat Clean & Press (L) side
3️⃣Squat Clean & Press (R) side
.
Tri-set 3
1️⃣Bridge Chest Press
2️⃣Hold Up Bridge Chest Press (R) side
3️⃣Hold Up Bridge Chest Press (L) side
.
Tri-set 4
1️⃣2 Bentover Row & Up
2️⃣Supported DB Row (L) side
3️⃣Supported DB Row (R) side
.
Tri-set 5
1️⃣Front Racked Reverse Lunge
2️⃣SL Reverse Lunge with Front Kick (L) side
3️⃣SL Reverse Lunge with Front Kick (R) side
.
Tri-set 6
1️⃣Full Body Snatch
2️⃣SA Snatch (L) side
3️⃣SA Snatch (R) side
.
Tri-set 7
1️⃣1 1/2 Sumo Deadlift
2️⃣X Body Deadlift (R to L)
3️⃣X Body Deadlift (L to R)
.
Tri-set 8
1️⃣Alternating Curtsy Lunge Pulse
2️⃣Curtsy Lunge & Swing (L) side
3️⃣Curtsy Lunge & Swing (R) side
.
Tri-set 9
1️⃣Shoulder Press
2️⃣Half Kneeling Clean to Press (L) side
3️⃣Half Kneeling Clean to Press (R) side
.
Tri-set 10
1️⃣2 DB O’head Tri Ext
2️⃣SA Tri Kick Back (L) side
3️⃣SA Tri Kick Back (R) side
.
Tri-set 11
1️⃣Glute Bridge
2️⃣Glute Bridge Leg Lowers (R) side
3️⃣Glute Bridge Leg Lowers (L) side
.
Tri-set 12
1️⃣DB Bent Knee Situp & Press
2️⃣DB Half Getup (R) side
3️⃣DB Half Getup (L) side
*Workout Complete 🔥Burn 264 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
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20 сен 2024
