2 day 1 hour 2 x Dumbbell Bodyweight 1 x Dumbbell Upper / Lower Circuit Workout

By Myworkouts

	Advanced (3+ years)
	59 minutes/day \| 2 days/week
	Fat Loss, Gain Strength, Athletic Performance, Tone Body
	2 x Dumbbell, Bodyweight, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

This is an Upper / Lower workout in Circuit training fashion to help you move through your workout and break a sweat!

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Dumbbell Push up	4 rounds	30s	10s
1B.Standing Dumbbell Press	4 rounds	30s	10s
1C.Dumbbell Floor Press	4 rounds	30s	10s
1D.Push-Up Low Back Extension See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Renegade Row See Exercise Notes	4 rounds	30s	10s
2B.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
2C.Bent Over Two-Dumbbell Row	4 rounds	30s	10s
2D.Bent Over Reach to Sky See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Push Press	4 rounds	30s	10s
3B.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
3C.Dumbbell Floor Fly	4 rounds	30s	10s
3D.Front Shoulder Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Neutral Grip Alternating Dumbbell Row See Exercise Notes	4 rounds	30s	10s
4B.Standing Dumbbell Biceps Curl	4 rounds	30s	10s
4C.Alternate Dumbbell Row See Exercise Notes	4 rounds	30s	10s
4D.Floor Lat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Standing Dumbbell Triceps Extension	4 rounds	30s	0s
5B.Man Maker	4 rounds	30s	10s
5C.Dumbbell Squat To Shoulder Press	4 rounds	30s	10s
5D.Seated Overhead Triceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
6B.Standing Concentration Curl	4 rounds	30s	10s
6C.Standing Cobra	4 rounds	30s	10s
6D.Bow Draw to Needle Arm Thread See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Dumbbell Front Squat	4 rounds	30s	10s
1B.Dumbbell Deadlift	4 rounds	30s	10s
1C.Walking Dumbbell Lunge See Exercise Notes	4 rounds	30s	10s
1D.Overhead Curtsy lunge See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Alternating Dumbbell Lunge	4 rounds	30s	10s
2B.Single-Leg Romanian Deadlift with Dumbbells See Exercise Notes	4 rounds	30s	10s
2C.Dumbbell Lunges See Exercise Notes	4 rounds	30s	10s
2D.Piriformis Static Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Side Lunge	4 rounds	30s	10s
3B.Stiff-Legged Dumbbell Deadlift	4 rounds	30s	10s
3C.Dumbbell Squat	4 rounds	30s	10s
3D.Seated Glute Stretch See Exercise Notes	4 rounds	30s	10s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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