October 13, 2015 admin

Dumbbells for Days!


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


#1: 8 minutes for Quality. Rest as needed.

10 Dumbbell Plank Rows (per arm) or Dumbbell Bent Over Row

10 Walking Dumbbell Lunge Step (Low Carry) (per leg)

10 Dumbbell Shoulder Press

After 8 minutes, REST 3 minutes, then…

#2: Complete as many rounds of the following as possible in 5 minutes

Sprint 100 yards

7 Squats


Record your weight used rounds for each workout.

ABtober Workout #14:

3 Rounds:

20 seconds Hollow Rocks, 10 seconds Rest

20 seconds Glute Bridges, 10 seconds Rest