Weekly Workout #10 - Full Body Dumbbell Workout

This week’s workout is a full body dumbbell workout. Perform the workout two to three times this week. Rest as much as needed throughout the workout.

In addition to the below workout, try getting in at least one day of dedicated cardio this week.

Warm-up and Mobility Work:

  1. Bear Crawl - 4 Sets of 15 to 20 Yards

  2. Quad Hip Series - 5 to 10 Reps of Each Movement (ES)

  3. Bicycle Crunches - 3 Sets of 20 Reps - (10 ES)

  4. Ab Wheel Rollouts or Hand Walkouts - 3 Sets of Max Reps

Full Body Bodyweight Workout:

  1. Single Arm Overhead Lunge - 3 Sets of 10 Reps (ES)

  2. Goblet Squats - 3 Sets of 25 Reps

  3. Dumbbell Bench Press - 3 Sets of 12 -15 Reps

  4. Renegade Rows - 3 Sets of 10 Reps (5 ES)

  5. Pull Ups - 3 Sets of Max Reps

  6. Bench Step Ups - 3 Sets of 20 (10 ES)

  7. Single Arm Curl to Overhead Press - 3 Sets of 10 Reps (ES)

  8. Dumbbell Skull Crushers - 3 Sets of 10 Reps

Note: Drink plenty of water before, during, and after your workout. 

Full Body Dumbbell Workout

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