September 27, 2016 admin

09/28/2016: Dumbbell Workout or Bodyweight Workout! You get to choose!

This lady right here is wearing a shirt that is totally accurate! We meet at zero dark thirty and she gives it her all every session. She broke her toe last week, but broken toe and all today, she was still here to get her swole on! By "swole", we mean 7 pounds of lean muscle gained in the last two months! Awesome work, Megan! (Please note…"at zero dark thirty, there is no reason to take a picture of someone's face" – Megan)

Workout #268 of 366 (2016)

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells or None.

Choose your workout! Dumbbells or Bodyweight.

A. DUMBBELL WORKOUT

Complete 4 Rounds of the following

40 seconds Dumbbell Plank Rows, 20 seconds REST

40 seconds Dumbbell Reverse Lunge, 20 seconds REST

40 seconds Dumbbell Shoulder Press, 20 seconds REST

40 seconds Dumbbell Romanian Deadlift, 20 seconds REST

40 seconds 25-yard Shuttle Run, 20 seconds REST

B. BODYWEIGHT WORKOUT

Complete 4 Rounds of the following

40 seconds T-Plank Rotations, 20 seconds REST

40 seconds Reverse Lunge Steps, 20 seconds REST

40 seconds Pike Pushups, 20 seconds REST

40 seconds Glute Bridges, 20 seconds REST

40 seconds 25-yard Shuttle Run, 20 seconds REST

Record the workout you selected and the weight used.