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* warm-up for 3-5 minutes prior to beginning. Skip rope, jog, or perform 5-10 dynamic warm-up exercises.
**perform 3-4 sets of each exercise.
1. Dumbbell Swing: 15-20 reps (focus on form!! DO NOT LIFT WITH YOUR BACK)
2. Dumbbell Front Squat and Press: 8-10 reps
3. Dumbbell Alternating Back Row: 4-6 reps with each arm
4. Single Leg Dumbbell RDL: 8-10 reps with each leg
5. Dumbbell Shoulder Fly: 8-10 reps
6. Dumbbell Bicep Curl: 8-10 reps
* Take 45-60 seconds break between each exercise.
* If you want to really challenge yourself then perform each exercise in one continuous set. Do one set of each exercise, and then take a two minute break after the bicep curl. Repeat for a total of three to four sets.
**perform 3-4 sets of each exercise.
1. Dumbbell Swing: 15-20 reps (focus on form!! DO NOT LIFT WITH YOUR BACK)
2. Dumbbell Front Squat and Press: 8-10 reps
3. Dumbbell Alternating Back Row: 4-6 reps with each arm
4. Single Leg Dumbbell RDL: 8-10 reps with each leg
5. Dumbbell Shoulder Fly: 8-10 reps
6. Dumbbell Bicep Curl: 8-10 reps
* Take 45-60 seconds break between each exercise.
* If you want to really challenge yourself then perform each exercise in one continuous set. Do one set of each exercise, and then take a two minute break after the bicep curl. Repeat for a total of three to four sets.
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