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Workout 1

DUMBBELL & BENCH PROGRAMME

Here's your first full body workout!

 

Perform each pair back to back with minimal rest in between for 3 sets each. Take a slightly longer rest in between each set.

 

Estimated Workout Time: 30-40 minutes

 

A1) Cat / Cow x10 reps

A2) Glute Bridge x10 reps

x3

B1) Romanian Deadlift x8-12 reps

B2) Push Ups x AMRAP (as many reps as possible)

x3

C1) Reverse Lunges x10 reps per side

C2) High Plank Shoulder Taps x10 reps per side

x3

D1) High Incline Dumbbell Press x8-12

D2) Chest Supported Dumbbell Row x8-12

x3

E1) Toe Tap Crunches x15

E2) Prone Cobras x10

x3

Workout Complete!

 

Now make sure to consume a high protein meal to begin the recovery process.

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