This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Follow Amy for the advanced level and Lindsay for the basic level. Equipment Needed: medium dumbbells.
Dynamic Warmup:
Runners Lunge with Hip Opener
Lateral Movement
Core Stabilizer Circle
Circuit 1:
Lunge to ATW dominant side
Lunge to ATW non-dominant side
Plank Dumbbell Switch (advanced add side plank)
Jump Plank & Press
Repeat
Circuit 2:
Bicep & Core Rotation
Kickstand Triceps Extension
Lower & Upper Ab Crunch
Weighted Dead Bug
Repeat
Circuit 3:
Curtsey to Press/Balance dominant side
Curtsey to Press/Balance non-dominant side
4 Reverse Fly to 4 Press
Chest Press Hollow Core
Repeat
Static Stretch:
Lateral + Triceps
Runners Lunge + Hamstrings + Calves
Hip Stretch + Rotation
Lateral + Chest
This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles for burnout and we finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, one medium dumbbell.
Circuit 1 Upper Body:
Shoulder Wheel
Inchworm + Press
Biceps Isolation
Triceps Isolation
...
This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles for burnout, plus medium dumbbells to tone, with 30 second intervals repeated three times. We finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, medium dumbbells, optional foam roll...
This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles, one medium dumbbell for compound exercises and we finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, one medium dumbbell.
Circuit 1 Upper Body:
Shoulder Isolation & Raise
Bice...
