12/18/2018: 12 Days of Christmas, Dumbbell Style!

TUESDAY WORKOUT 

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells

“The 12 Dumbbell Days of Christmas”

The workout is performed following the progression of days in the song “The 12 Days of Christmas”. Start at Day 1 and cruise all the way through Day 12. Each time you add a new day, you still need to perform the previous day’s movement. For example, on Day 6 you will do: 6 Bent Over Row, 5 One Arm Dumbbell Snatch, 4 Thrusters, 3 Burpees with Dumbbells, 2 Dumbbell Windmills (per side), and 1 Manmaker.

1  Manmakers

2  Dumbbell Windmills (per side)

3  Burpees w/ Dumbbells

4  Dumbbell Thrusters

5  One Arm Dumbbell Snatch (per arm)

6  Dumbbell Bent Over Row

7  Dumbbell Push Press

8  Dumbbell Front Squat

9  Dumbbell Hang Power Clean

10  Dumbbell Suitcase Deadlifts

11  Low Carry Lunge Steps (per leg, hold dumbbells with arms fully extended at your sides)

1200 meter RUN!

Workout Date: 
Tuesday, December 18, 2018