Use this workout to build strength and get shredded without having to get up and down off the floor.
You’ll need a variety of dumbbells to complete this workout. I used a set of 7kg/15Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
There are 2 circuits to complete:
C1-40 secs work/20 secs rest
C2-30 secs work/10 secs rest
______________________________________
Circuit 1-Heavy Dumbbells
1️⃣One DB Front Press
2️⃣Staggered Single Leg Squat (L) Side
3️⃣Staggered Single Leg Squat (R) Side
4️⃣Sumo Stiff Leg Deadlift
5️⃣Bicep Curl to Shoulder Press
6️⃣FR Squat to Step Back Lunge
7️⃣Static Lunge & Curl (L) Side
8️⃣Static Lunge & Curl (R) Side
9️⃣O’head Tricep Ext
🔟Cossack Squat
1️⃣Bentover DB Raise
2️⃣2 Bentover Row to Upright Row
3️⃣Thrusters
4️⃣Deadlift to Squat Clean
5️⃣Single Leg Deadlift (L) Side
6️⃣Single Leg Deadlift (R) Side
7️⃣One DB Front Raise to Halo
8️⃣Side Squat & Swing
9️⃣Windmill (L) Side
🔟Windmill (R) Side
.
Circuit 2-Bodyweight HIIT
1️⃣Lateral Skiing Hops
2️⃣Scissor Jack
3️⃣Fast Feet
4️⃣Criss Cross Jump Squat
5️⃣ Knee Repeater (R) Side
6️⃣ Knee Repeater (L) Side
7️⃣ Pausing High Knees
8️⃣3 Shuffle Jump Lunge
9️⃣Clapping Leg Kicks
🔟Travelling Drop Squat
1️⃣Punch Repeater (R) Side
2️⃣Punch Repeater (L) Side
3️⃣High Knees and Punch
4️⃣Forward & Backward Jump
5️⃣Lateral High Knee Run
Workout Complete 🔥Burn 306 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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Penny xo
20 сен 2024
