WORKOUT 3 uses dumbbell drop sets so you'll need 2 pairs of dumbbells: 1 heavier and 1 lighter. Drop sets give you a blend of strength & stamina, work all of your muscle fibers, & arguably deliver the most time-efficient fat loss & muscle gain workouts ever! In general, I recommend the lighter pair be half the weight of the heavier one. Use the hammer curl to press as your weights barometer since it's the weakest move in the circuit. Start with a pair of 20's & 10's on the low-end and a pair of 50's & 25's on the high-end. And though this routine is full body, it's definitely more lower body-focused.
- Alternate between 40 seconds of work and 20 seconds of rest for each move:
1. Heavy Hammer Curl to Press
2. Light Hammer Curl to Press
3. Heavy Front-Loaded Marches
4. Light Front-Loaded Marches
5. Heavy Alternating Stepbacks
6. Light Alternating Stepbacks
7. Heavy Alternating Lunges
8. Light Alternating Lunges
9. Heavy Alternating Stepups
10. Light Alternating Stepups
- That’s 1 round. Do up to 3 total rounds, resting 1-2 minutes between rounds.
WORKOUT 1 features a killer single dumbbell complex to crush calories and keep your heart rate elevated. A dumbbell complex is where you use the same weight for each move, never setting the weight down. Start with a 10-25 pound bell and slowly build up from there. The weakest exercise is always p...
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...
28 Comments