logo-white
icon-white

2 DUMBBELLS, 1 FULL BODY WORKOUT

1 or 2 Dumbbells is All That's Required for This Full Body Workout.



Dumbbells are undeniably an effective training tool. Not only are they readily available, but they allow you to perform a combination of lateral and bilateral movements to address any muscles imbalances you may have. As far as what to do with them; we’ve got you covered. Follow along for a 3 block circuit followed by a stretching sequence. You can modify the reps to whatever weight of dumbbells you have.


Strength component:

A1: Arnold press x10 reps each side
A2: SL rotary stability DL alt sides x10 reps
A3: DB curl x 10 reps


B1: Double DB front rack lunges x10 reps. Repeat on opposite side
B2: Renegade row x10 reps
B3: Diamond push ups x10 reps

C1: Alt cossack squats x10 reps
C2: Jefferson curl x10 reps
C3: Bent over raises x25 reps or until failure


Rest anywhere from 30-60 seconds between rounds and repeat 3-4 times each.


Stretching sequence:

Straddle stretch x3 sets, hold for 30 secs
Pretzel stretch x3 sets, hold for 30 secs
Cobra stretch x3 sets, hold for 30 secs


*Don't forget to stretch. As we know, stretching is good for unwinding some of the tissues and tensions, and important for recovery to reset the muscle fibres and increase blood circulation.


Enjoy,

Tommy