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Workout
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Exercises
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Dumbbell Only Full Upper Body
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Published v1
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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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Published v1
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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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Published v1
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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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Published v1
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5
Dec 7
Treadmill Intervals
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Published v1
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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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Published v1
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15
Dec 7
Core and Cardio Crunch
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Published v1
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5
Dec 7
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Exercises
Standing Dumbbell Shoulder Press
Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shouldersFields Reps Weight
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Exercises
Dumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionFields Reps Weight
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Exercises
Dumbbell Front Raise
Setup - Stand with your feet hip width apart - Hold dumbbells in each hand with your arms fully extended and the weights resting in front of your thighs Movement - Begin lifting both dumbbells in front of you, keeping your arms straight. Raise dumbbells until they reach shoulder height or slightly above - Once arms are parallel to the floor slowly bring the dumbbells back down to the starting positionFields Reps Weight
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Exercises
Kettlebell Upright Row
Setup - Stand with your feet shoulder width apart, and hold a kettlebell with both hands - Keep your chest lifted, shoulders back, and core engaged Movement - Begin by pulling the kettlebell upwards towards your chin, keeping the kettlebell close to your body. As you pull, lead with your elbows - Continue lifting until your elbows reach shoulder height or slightly above, at which point the kettlebell should be near your chin or chest area - Slowly lower the kettlebell back down to the starting positionFields Reps Weight
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Exercises
Tricep Dips
Setup - Sit on the edge of a bench with your hands placed next to your hips, fingers facing forward gripping the edge of the bench - Extend your legs out in front of you with your heels on the floor Movement - Begin by slowly bending your elbows to lower your body to the floor. Keep your elbows pointed backwards as you descend - You should feel the stretch in your triceps and shoulders at the bottom. Keep your elbows at about a 45 degree angle to your torso - After reaching the bottom of the dip, push through your palms to straighten your elbows to lift your body back up to the starting positionFields Reps Weight
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Exercises
Dumbbell Tricep Kickbacks
Setup - Grab a dumbbell in each hand - Stand with your feet shoulder width apart, knees slightly bent for stability - Hinge forward at your hips, keeping a neutral spine. Your torso should be nearly parallel to the ground, and your elbows should be bent at about a 90-degree angle with the dumbbells near your chest - Position your elbows so they are tucked in close to your torso (not flaring out) - Grip the dumbbells with your palms facing inward towards your body Movement - From the starting position, press the dumbbells back by straightening your elbows - Keep your upper arms stationary, and only move your forearms as you extend your arms fully behind you - Squeeze the triceps at the top of the movement - Avoid locking your elbows completely at the top to keep constant tension on the triceps - Hold for a second at the top, and then slowly lower the dumbbells back to the starting position in a controlled mannerFields Reps Weight
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