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Dumbbell Only Full Upper Body
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5 Minute Bicep Focused Finisher
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10 Minute Biceps and Triceps
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Legs Unleash
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10 Minute Leg Burner
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Upper Body Unleashed
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Upper Body Strength
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Upper Body Domination
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Press and Sculpt
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Glute Pump
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Full Body Strength
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Full Body
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Bicep Focused Upper Body Day
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Banded Full Upper Body Workout
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Treadmill Intervals
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Strength and Sweat
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Hyrox Express
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Hyrox Cardio
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High Intensity Cardio - Sprint Intervals
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Core and Cardio Crunch
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Exercises
Heel Elevated Goblet Squat
Setup - Elevate your heels by placing them on an elevated surface - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso - Stand with your feet shoulder width apart with your toes slightly pointed outwards Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting positionExercises
Pushup
Setup - Begin getting into a high plank position with your hands placed beneath your shoulders - Keep your body in a straight line, placing your feet slightly apart Movement - Begin to lower your body towards the floor bending your elbows. Keep your elbows close to your body - Lower yourself until your chest is just above the floor and then push through your triceps and biceps to return to the starting positionExercises
Dumbbell RDLs
Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting positionExercises
Dumbbell Shoulder Press
Setup - Sit on a bench that is vertical with a slight incline - Have your feet flat on the ground and back flat on the bench Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angleExercises
Shoulder Taps
Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possible