Perform 4 Rounds of 30 seconds of activity & 10 seconds rest for each exercise. (Exercise for 30 seconds, Rest for 10 seconds, repeat, repeat...)Upper Body:
1-Floor Dumbell Press
2-Alternating Dumbell Renegade Rows
Pictured at right.
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| Renegade Row |
Description:
Arms in extended plank position. Dumbell in hand, raise dumbell to side then place on floor and grab with the other hand and raise the dumbell to other side.3-Dumbell ABC's
Description:
Cup dumbell with both hands extended directly infront of you shoulder height. "Air" write the alphabet. Choose either print or cursive. It's up to you.
4-Dumbell Bicep Curls
5-Dumbell Tricep Extensions
Lower Body:
1-Dumbell Squats
2-Dumbell Stiff Legged DeadLifts
Description:
Grab two dumbbells and stand up straight with a slight bend in your knees.
Keeping your back straight, push your butt back and bend forward.
Keep going until your hamstrings are too tight to go any further.
When you have reached the limit of your range of motion, use your hamstrings
to pull you back up to standing.
Video: (click on link below)https://www.issatrainer.com/hyperstrike/index.cfm?ExerciseID=1238&lastSearchType=getListByMuscleGroup&lastSearchKey=115
3-Dumbell Alternating Forward Lunges
4-Dumbell Alternating Reverse Lunges
Core:
1-Crunch Cycles
Description:
Move your feet in bicycle motion while forward crunching your torso.
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