GET PUMPED for Fall #8: single dumbbell workout
Added 2017-10-02 00:32:12 +0000 UTCGET PUMPED for Fall #8: single weight workout
15 and 24 lb dumbbell
Warmup:
1. Lateral lunge and reach
2. Walk out pushup
3. Pendulum lunges
4. Fire hydrant
5. Fire hydrant
6. Frog pumps
Hiit 50:10 2x 8 mins
1. Switch Lunge pass through and chop
2. SA plank hop row and snatch
3. Discus swing
4. SA Lunge and press (weight in op arm of lunging leg)
Ab set: 20 reps
Russian twists
Scissor legs
Windmills 10/side
Knee drives 10/side
Back set 50:10 2x 8 mins
1. Pushup T stand press
2. SA rows
3. Gladiator get up
4. SA DL + row
Hiit set 50:10 2x legs and shoulder 8 mins
1. Pendulum around the world and under
2. Alt Curtsy press out and up
3. Pull over get up press up and slam
4. SA clean and press to OH rev Lunge
Tabata pairs: 8 mins
1. Press up and out jacks
2. Plank SA row and T press
1. Bunny hop fwd press out and twist squat squat walk back
2. Lateral lunges around the world
Yoga flow cool down
3x
Down dog
Warrior 1,2 & reverse
Vinyasa
Back bend
Pigeon pose
Child's pose Side stretch
