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Dumbbell Only Full Upper Body
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6
Dec 7
5 Minute Bicep Focused Finisher
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3
Dec 7
10 Minute Biceps and Triceps
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4
Dec 7
Legs Unleash
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5
Dec 7
10 Minute Leg Burner
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11
Dec 7
Upper Body Unleashed
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7
Dec 7
Upper Body Strength
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5
Dec 7
Upper Body Domination
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5
Dec 7
Press and Sculpt
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6
Dec 7
Glute Pump
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5
Dec 7
Full Body Strength
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5
Dec 7
Full Body
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6
Dec 7
Bicep Focused Upper Body Day
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3
Dec 7
Banded Full Upper Body Workout
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5
Dec 7
Treadmill Intervals
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12
Dec 7
Strength and Sweat
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20
Dec 7
Hyrox Express
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7
Dec 7
Hyrox Cardio
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8
Dec 7
High Intensity Cardio - Sprint Intervals
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15
Dec 7
Core and Cardio Crunch
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5
Dec 7
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Exercises
Dumbbell Hip Thrust Tri Method
This method will consist of 3 different variations of Hipthrusts to be performed in one motion. It will include regular HipThrusts, Kas Hipthrust and Pulses. When you complete all 3 of these in 1 motion that will be 1 rep total Setup - Sit on floor with upper back against a bench. Your shoulder blades should be near the top of the bench - Rest a dumbbell over your legs and cup the weight in both hands - Place your feet flat on the floor, shoulder width apart with your toes externally pointed outwards slightly Movement - Drive through your heels and push your hips upward, extending your legs while keeping your upper back and shoulders against the bench - Squeeze your glutes at the top and lower your hips back down until your glutes are nearly touching the ground. Repeat and thrust back to the top. This is your full Hipthust - Once at the top of the movement lower your hips halfway down to perform a Kas Hipthrust and drive through your heels to thrust back to the top - To perform the pulse, slightly dip your hips down and thrust back to the top of the movement - Repeat for reps statedFields Reps Weight
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Exercises
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 positionFields Reps Weight
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Exercises
Dumbbell B-Stance RDLs
Setup - Stand with your feet about hip width apart, or slightly narrower - Hold a dumbbell in each hand with a neutral grip (palms facing your thighs). Keep the dumbbells in front of your thighs with your arms fully extended - Position your non working foot to be placed slightly behind and to the side of your body, with your heel in the air and the working foot flat on the ground slightly in front of you - Engage your core, pull your shoulders back, and maintain a neutral spine Movement - Initiate the movement by pushing your hips back, keeping the dumbbells close to your body. Lowering the dumbbells just past your knees to the middle of your shins. Maintaining a slight bend in your knees - Continue lowering until your feel a good stretch in your hamstrings and glutes - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift yourself back up to the starting positionFields Reps Weight
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Exercises
Elevated Dumbbell Reverse Lunge
Setup - Have a slightly elevated surface or weight plates placed under you - Begin standing on the elevated surface or weight plates and have your dumbbells by your side Movement - Step one foot back and slowly lower your body by bending your front knee. Your back knee should descend towards the floor, aiming to come as close to the floor as possible without touching it -Your front thigh should be parallel to the ground at the bottom of the movement with your knee tracking over your toes - Once you have reached the lowest point of the lunge, push through the heel on your front foot to return to the starting positionFields Reps Weight
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Exercises
Side Lunge
Setup - Stand with your feet hip width apart and toes pointing forward - Keep your hands on hips or out in front of you for balance Movement - Take a large step out to one side with your working leg, keeping the non working leg straight - As you step out, shift your hips back and down and bend your knee to lower your body into a lunge - Push off your working leg through your heel and extend your leg to return to the starting positionFields Reps Weight
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