September 1, 2016 admin

09/02/2016: Dumbbell Workout

Heads Needed. #SmugsfitnessHats

Workout #243 of 366 (2016)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:  Dumbbells.

Complete 4 Rounds of the following

30 seconds Dumbbell Plank Rows, 20 seconds T-Plank Rotations, 10 seconds REST

30 seconds Dumbbell Front Squat, 20 seconds Jumping Squats, 10 seconds REST

30 seconds Dumbbell Shoulder Press, 20 seconds Pushups, 10 seconds REST

30 seconds Dumbbell Reverse Lunge, 30 seconds Reverse Lunge Steps, 1 minute REST

FRIDAY FlAB AWAY

3 Rounds:

1 minute Dead Bugs

30 seconds REST

Record your weight used. Have a great Labor Day Weekend!