Deadlift with Dumbbells

by admin

  • Using the deadlift mechanics pick up the dumbbells off the ground and begin from an upright position with your dumbbells at the side of your body and feet under your hips.
  • Initiate by sending your hips back and lower your body slowly by bending your knees.
  • Keep your low back tight, chest  up, and eyes forward.
  • Lower the dumbbells with your body keeping your arms relaxed.
  • The dumbbells start at the side of your body and then as you descend into the deadlift they should transition to the front of your shins.
  • At the bottom of the lift your weight should be in your heels, dumbbells at mid-shin and low back straight.
  • Stand up until your body reaches full extension at the top.
Note: If you don’t have dumbbells, you can grab anything in place of them. Try water jugs, cinderblocks or a couple of books.

Lunges with Dumbbells

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  • Step as far forward as possible while keeping your torso erect while holding a dumbbell in each hand.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, stand up.
  •  Repeat the movement with your other leg, with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.

Mountain Climbers, Lunges with Dumbbells, Push-Ups, Burpees

by admin
Scale Down: To make this workout easier, do Jumping Lunges instead of weighted lunges and do Modified Push Ups.
Scale Up: To make this workout harder, do the lunges with weights locked out over your head. Use a dumbbell or a kettlebell and increase to 5 rounds. For the air squat challenge, also hold the weight.