Workout #1
- Back and forth lunges with dumbbells at chest/shoulder level; 10 reps on each leg
- Thrusters: Squat & Lift to the sky; 15 reps
- Russian twists: 40 reps
- Hammer curl to shoulder press: 12 reps
- Bent over rows & Deadlift: 15 reps
- Bench flies: 15 reps
- Cross tricep extension: 10 reps on each arm ,
- Push up thrusters, similar to Burpees: 15 reps
- 3 rounds in total
1. Low to High Woodchop
2. Russian Twist
3. Plank and Rotate
4. Dumbbell Crossover Punch
5. Reverse Lunge with Twist
6. V-Sit with Single-Arm Chest Fly
7. Swing
8. Leg Lift to Toe Crunches with Dumbbells
9. Long Arm Weighted Crunch
10. Crunch
11. Twisted Crunches with Knees-to-Chest
12. V-Up Shoulder Press with Knees Bent
13. Front Squat
14. Side Lunge
15. Bent-Over Dumbbell Raise
16. Iso Rotations
17. Row and Raise (Up-Front-Side)
18. Renegade Row with Pushups
19. Lunge with Front Hold
20. Windmill
21. Dumbbell good morning to front squat
22. Neutral grip dumbbell row to clean
23. Stiff Legged Deadlift
24. Bent-over Row
25. Dumbbell low to high pull
26. Suitcase deadlift to sumo deadlift
27. Superman with Dumbbells
28. Rotational Punch
29. Bench Pullover
30. Overhead Squat
31. Side-to-Side Punches
32. Split-squad shoulder raise
33. Dumbbell Scaption
