Workout #3 – Single Dumbbell Complex

• Perform each move for 30 seconds with little to no rest between moves:


1. 1-Arm Bear Row – Left
2. 1-Arm Bear Row – Right
3. 1-Arm Pushup Row – Left
4. 1-Arm Pushup Row – Right
5. Goblet Squat ISO
6. Goblet Drop Squat
7. Split Cleans – Left
8...

Workout #6 – Double Dumbbell Complex

Perform each move for 30 seconds with little to no rest between moves:


1. Alternating Triceps Kickbacks
2. Bear Rows
3. Pushup Rows
4. Alternating Biceps Curls
5. Alternating Overhead Presses
6. Alternating Bent-Over Rows
7. Alternating Reverse L...

WORKOUT 2 – Dumbbells

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Dumbbell Bear Crawls
Dumbbell Reverse Lunge to Snatches – Left Leg
Dumbbell T-Pushups
Dumbbell Reverse Lunge to Snatches – Right Leg
Dumbbell Pushup-Position Rows

That’s 1 round. Per...

Lighter Dumbbells Circuit- Start with 2.5 to 5 pound dumbbells

Perform each move for 20 seconds of work with 10 seconds of rest between moves:

1. Jack Presses
2. Rotational Punches
3. Discus- Left
4. Discus- Right

Repeat 1-4, rest a minute, and move on to the next circuit.

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H...

Workout 6 – Double Dumbbells

Perform each move for 2 minutes of work with 30 seconds of rest between moves:

1. 3-Level Marching Carries Complex (40 seconds/level)
2. 3-Angle Pushup Rows Drop Set (40 seconds/level)
3. High-Low Squats (60 seconds/side)
4. Muscle Maker Complex (Row to Curl ...

Workout 3 – Single Dumbbell

Perform each move for 2 minutes of work with 30 seconds of rest between moves:

1. Bird Dog Row (60 seconds/side)
2. 1-Arm Bottoms-Up Overhead Press (60 seconds/side)
3. Bulgarian Hip-Hinge Passes (60 seconds/side)
4. Flexed-Arm Carry (60 seconds/side)
5. Ipsi...

Perform each move for 45 seconds of work with 15 seconds of rest between moves:

1. 1st Stage Getup- Left
2. 1st Stage Getup- Right
3. 2nd Stage Getup- Left
4. 2nd Stage Getup- Right
5. 3rd Stage Getup- Left
6. 3rd Stage Getup- Right
7. Windmill- Left
8. Windmill- Right
9. 1-Arm Swings-...

Perform each move for 60 seconds of work with 15 seconds of rest between moves:

1. 1.5-Rep Heels-Elevated Front Squat
2. 1.5-Rep Reverse-Grip Pushup Complex
3. 1.5-Rep T-Stance Bent-Over Row
4. 1.5-Rep 1-Arm Staggered Hip-Hinge- Left
5. 1.5-Rep 1-Arm Staggered Hip-Hinge- Right
6. 1.5-Rep ...

Perform each move for 90 seconds of work with 30 seconds of rest between moves:

1. Sliding Pushup + Dumbbell Row- Left
2. Sliding Pushup + Dumbbell Row- Right
3. Sliding Leg Curl + Dumbbell Pullover
4. Sliding Reverse Lunge + Clean to Press- Left
5. Sliding Reverse Lunge + Clean to Press- ...

Perform each move for 90 seconds of work with 30 seconds of rest between moves:

1. Walking Bear-Worms
2. Walking Hip-Hinges
3. Walking Overhead Presses
4. Walking Lunges
5. Walking Biceps Curls
6. Walking Lateral Lunges

That’s 1 round. Perform 2-3 total rounds.