Tag: dumbbell workout

Compound Move Workout

Here is a Compound Move Circuit Workout

2 Circuits, 3 exerises each circuit, repeat each circuit 3x, then do the next circuit. Finish with abs and stretch video.

Start with a quick warm-up before starting the circuits.

Circuit 1:

Lunge to Reach- 12 each side-

Level 2 add a knee drive, Level 3 knee drive to hop

Inchworm to Plank to Superman 10-12 reps (small band optional)

Single Leg Deadlift to to Row to Curl 12 ea. side

Repeat 3x

Circuit 2:

Dumbbell Figure 8 to Upright Row 12-15reps

Tricep Dip to Crab Touch 12-15 reps

Lunge with Bicep Curl to Plank Jacks 12 ea. side

Repeat 3x

5 min Ab workout

Stretch

Compound Move Workout

Here is a quick, effective workout using all compound movements making it a full body workout with limited to no equipment. If you have dumbbells great. If not, water bottles, cans, anything you have handy will work.

Full Body Workout

Move 1: https://youtu.be/r10LkuHc1rE

Move 2: https://youtu.be/7ugiOhE98uA

Move 3: https://youtu.be/NA4XxuGrq74

Move 4: https://youtu.be/7X4rZ-uYk_w

MOD-Wall Sit With Bicep Curl

Today’s move is a Wall Sit with a Dumbbell curl.

Squat To Curtsey Lunge

Today’s Move Of The Day is a Squat to Curtsey Lunge. You can do it with TRX Bands, Dumbbells or a Loop. Make sure your weight is in your heels and sink glutes back in your squat. For the Curtsey Lunge step the back leg back far enough that when come down the front knee stays behind the toes and knee is lined up with the ankle. Great addition to your leg day routine.

Bikini Body Ready Workout

Here is month one of our Bikini Ready Workout we have been doing in Muscle Conditioning Class. Missed out, no worries, here is the workout for you to do at home or in the gym. Questions on the exercises listed or need a modification, drop your questions below. Each workout has 3 circuits. Do the circuit 3x, then move on to the next circuit. Do each workout 3x a week and be ready to wear that bikini with confidence.

Week 1 & 3

Equipment needed: Dumbbells and Mat

Circuit 1

Single Leg Bridge (12)

Side Plank (30 sec)

Plank to Swimming (12)

Roll-up to Jump (12)

Circuit 2

Goblet Squat (14)

Rear Lateral Raise (12)

Deadlift (14)

Bench Press (12)

Circuit 3

Reverse Lunge (12 ea. side)

Shoulder Press (12)

Spider Lunge (in plank, 12 ea. side)

Tricep Extension (12)

Bicep Curl (12)

Week 2 & 4

Equipment needed: Dumbbells, Mat, Circle Resistance Band, Step or a Chair

Circuit 1

Lateral Band Walks (1 min) *band on thighs over knee*

Squat w/ Knee Out (12) *band on thighs over knee*

Twisting Dumbbell Curl (12)

Dumbbell Step-Up (14) *onto step or chair*

Mountain Climbers (30 sec)

Plank Walks (12)

Circuit 2

Dumbbell Side Lunge (12 ea. side)

Dumbbell Row (12)

Push-ups (12)

Crunch (14)

Reverse Crunch (14)

Circuit 3

Back-fly (12)

Twisting Dumbbell Curl (12)

Tricep Kickback (12)

Half Kneeling Chop & Twist (12 ea. side)