3/8- 3/14 DUMBBELL ONLY

3/8- 3/14 DUMBBELL ONLY

3/8: CHACK (chest/back)

1. SS* Tiger Bend Push-up / Wide Grip Tempo (2-2-2) Pull-ups 

  • 3 x 6-8
  • 3 x 6-8

NOTE: Tempo is 2 second pull up, 2 sec hold, then 2 second extend down.

2. SS* DB Incline Press / Incline DB Low Row

  •  4 x 12/10/8/8 (add tempo if you don have heavy weights)
  •  4 x 10-12

NOTE: Incline DB Low Row, you just lie chest down on incline and Row Db back towards hips.

3. SS* Flat DB Fly to Close Grip Press / Dumbbell Pullover

  •  4 x 8-10 (count each press)
  •  4 x 12

NOTE: If you do not have a bench, this can be done on the floor as well. You are doing a fly, once the dumbbells come together at the top, you will do a close grip press…then back to fly…count each press fro reps.

4. SS* Glute Bridge DB Floor Press / DB or KB Gorilla Row

  •  4 x 8-10 (add tempo if you don have heavy weights)
  •  4 x 8-10 each arm

5. Dips / Band Straight Pulldown / Band High Rows

  •  4 x 10-12
  •  4 x 12-15
  •  4 x 12-15

NOTE: The Band Pulldowns and Rows, just attach a band to a bar, like a pull-up bar. Really squeeze and hold each rep on each and every rep.divinity

 

3/9: DACK (delts/back)

1. SS* Reverse Incline Trap Press / Incline Reverse Fly / Reverse Incline Wide Row

  •  4 x 8-10
  •  4 x 10-12
  •  4 x 8-10

2. SS* Seated Single  Arm DB Arnold Press / Bentover Single Arm DB Rotational Row (underhand)

  •  4 x 8-10
  •  4 x 10-12 (10 each)

NOTE: DB Rotational Row, you can lean opposite arm on bench. Palm will start out facing you, as you row the weight back, keep your elbow close to your body and rotate your hands in, so that your palm is facing in.

3. SS* Lateral Raise Dropset / Resistance Band Pulsing Lateral Raise 

  •  4 x 10 drop 10 
  •  4 x fail

4. SS* Neutral Grip Pull-Up / Inverted Row (wide overhand)

  •  4 x 10
  •  4 x 10

5. SS* TS* Bent Arm Front Raise with Internal Rotation / Standing DB High Pull (weight higher than elbows)

  •  4 x 10
  •  4 x 10

NOTE: Bent Arm front raise with internal rotation is exactly what it says.  You will do your front raise, with palms facing down, elbows will be bent, then at the top of the raise you will rotate in, like you are pouring a pitcher of water (thumbs down).

 

3/10: LEGS 

1. Booty Band Shuffle Squat / Glute Bridge Abductions / Singe Leg Donkey Kick

  •  3 x 20steps/20 squats
  •  3 x 20
  •  3 x 20 per leg

NOTE: If you do not have a booty band or resistance band to put around your legs, thats okay, you can still go through this without it. 

2. SS* DB Sumo Squat / Jumping Sumo squat  + 2 Pulse Squat

  •  4 x 12-15
  •  4 x 10-12 jumps with 2 pulses on each squat

NOTES: Feet slightly wider than shoulders with toes angled out for both exercises.  The jumping sumo, drop the weight, start in a squat, jump up as high as you can using your arms to swing back, land back into a squat and pulse 2 times, then jump up again,

3. SS* Elevated Foot DB Split Squat / Alternating Jumping Lunge (holding single dumbbell in goblet)

  •  4 x 12-15
  •  4 x 40 sec

NOTE: Working leg will be up on a low bench, or step, or plate on the ground.

4. KB/DB Swing to Front DB Squat or KB Goblet Squat

  •  4 x 12 

NOTE: If using KB, then you only need to use one. You do a KB swing up to a goblet squat, then right back into a swing. If using DB, then you will use two dumbbells.  They will be at your sides for the swings, and then up to shoulders for the front squat squat.

5. SS* DB Single Leg Deadlift / 1.5 Rep Bulgarian + Jump

  •  3 x 12-15
  •  3 x 12-15

 

3/11: CHELTS

1. DB Lateral Raise

  •  50 / 40/ 30/ 20/ 10 drop 10 / 10 drop 10

(add weight to each different set)

For your first set at 50 reps, pick a weight that you can do about 30-35 reps in a row.  Then the last 15-20 should be very challenging where you can only get 3-5 reps at a time.  Then every time reps go down, you need to add weight.  Challenge yourself with this!

For reference I usually start with 10-15lbs…then every set I go up 5lbs.  I will also go up on the second drop set 10 drop 10.

2. SS* Incline Facing DB Facepulls with External Rotation/ Incline  Reverse Fly / Incline DB Press

  •  4 x 10
  •  4 x 10
  •  4 x 8-10

NOTE: DB Face Pulls with External Rotation

 https://www.msn.com/en-us/health/exercise/strength/dumbbell-face-pull-with-external-rotation/ss-BBtOiEU

3. TS* Flat DB Bench / Seated DB Lateral Raise / Resistance Band Pulsing Lateral Raise

  •  4 x 8-10
  •  4 x 10-12
  •  4 x fail

4. TS* Seated on Ground DB Shoulder press / Floor Flys / Push-ups

  •  4 x 6-8
  •  4 x 10-12
  •  4 x fail

5. DB Alternating Front and Upright Row Combo

  •  3 x 8-10 (1 rep is front raise and upright row)


3/12: ARMS/ABS

1. SS* DB Close Neutral Grip Bench Press (Hex Press) / Alternating Bicep Curls

  •  4 x 6-8
  •  4 x 6-8

NOTES: In a perfect world, I would like these to be pretty heavy.  But that all depends on how heavy of weights you have at home. Start with about 2 warmup sets for both and work up to something heavy where you are failing around 6-8

2. SS*  Incline DB Skull Crusher / Seated Incline Bicep Curls

  •  4 x 10-12
  •  4 x 10-12

NOTE: Incline bench can be set somewhere close to 45 degrees.

3. SS* DB Tricep Kickbacks (palm forward) / DB Hammer Grip Concentration Curl

  •  4 x 12-15
  •  4 x 12-15

NOTES: For the Tricep Kickbacks, instead of having your pinky lead back, I want you to external rotate so that your palm faces forward and knuckles are back the entire time.

NOTE: For the Concentration Curl : You can either sit on a bench or be in a half kneeling position. Im just using the inside of my leg to create that stable elbow position for the concentration curl.

6. ABS: 3 Rounds x 30 sec each

  •  Sprinter Sit-Ups (band will be around feet)
  •  Side Plank Elbow to Knee (attach band around an object, then grab with hand)
  •  Elevated Mountain Climbers (band will be around feet)

NOTE: if you have a resistance band or a booty band, you can add it to your ab movements.  OR do them without.  I’ll post a video of these on my IG

 

 

3/13: LEGS (DB ONLY)

1. SS* Booty Band Lateral Walks & Squats /  Frog Reverse Hypers

  • 3 x 20 steps / 20 squats (5 step right, 5 squats, 5 steps left, 5 squat….etc)
  • 3 x 10-12 

NOTE: If you do not have a booty band or resistance band to put around your legs, thats okay, you can still go through this without it. 

Frog Reverse Hypers: use a bench or even an arm of a chair

https://www.youtube.com/watch?v=zH8QN413Vuo

2. DB Reverse Lunge Lunge Squat 

  •  4 x 10

NOTE: 1 rep equals: right lunge, left lunge, squat….

I hold dumbbells at my sides for the reverse lunges and then I Clean them up to my shoulders for the squat, then back down for lunges again

3. SS* DB SLDL or RDL (toes elevated) / DB Goblet Sumo Squat / Pulsing Sumo Squats

  •  4 x 12-15
  •  4 x 12-15
  •  4 x 30 sec

NOTE: Pulsing Sumo Squats drop the weight to anywhere between (10-25 lbs) and you are just the bottom part of the rep and you are pulsing just with bodyweight for 30 secs

4. SS* DB Lateral Lunge + Knee to Chest / Jumping Alternating Lunges

  •  4 x 12
  •  4 x 20 sec

5. DB Alternating Bulgarian High Split Squat + Bulgarian Low Split Squat

  •  4 x 10  (1 rep = high bulgarian, low bulgarian)

 

3/14: HIIT

AMRAP: 15 MINS

  • 15 DB Thrusters (45/30)
  • 15 Inverted Row
  • 15 KB swings or DB Swings (45/30)

Rest 90 sec between each

NOTE: If doing DB Swings instead of KB…DB you use two on the outside of your legs, instead of between your leg lek KB swings.

CIRCUIT: 3 ROUNDS

  • 12 Barbell Sumo High Pull (85/65
  • 6 Burpee Over Bar
  • 12 Alternating DB Ground to Overhead (45/30)
  • 12 Push-up

Rest 90 sec between each

CORE: Complete For Time

  • 100 Running Mountain Climbers (TRX or Floor)
  • 75 Lying Leg Lifts
  • 50 Hollow Body Knee Tucks
  • 25 Heel Touches (1 rep = right touch left touch)