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DUMBBELL ONLY WORKOUT | HIGH INTENSITY CONDITIONING TRAINING

By Obi Vincent

Experience
Advanced (3+ years)
Time
28 minutes/day
Good for
Gain Strength, Bodybuilding, Increase Stamina, Build Muscle
Equipment
2 x Dumbbell, 1 x Dumbbell, Bodyweight
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
Description

This is a Great Dumbbell only workout for ANY fitness level, beginners or Advanced for both men and Women can be done at home or outdoors!!

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Day 1 - Back (Upper), Traps, Glutes, Shoulders, Quads, Hamstrings, Chest

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EMOM: short for every minute on the minute, is a form of interval training. The challenge is to complete a predetermined number of repetitions (reps) of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next set.


The first circuit of the workout is an EMOM

Circuit
Dumbbell Power Clean demonstrationPlay Dumbbell Power Clean demonstration
12 sets, 3 reps, (rest 60s)
EMOM Circuit
Time between exercises: 60s
Show Alternative Exercises
Thrusters demonstrationPlay Thrusters demonstration
12 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Burpee Over Dumbbells demonstrationPlay Burpee Over Dumbbells demonstration
12 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
2 sets, 40s, (rest 60s)
Time between exercises: 20s
Show Alternative Exercises
Dumbbell Skier Swing demonstrationPlay Dumbbell Skier Swing demonstration
2 sets, 40s, (rest 60s)
Time between exercises: 20s
Show Alternative Exercises
Alternating Dumbbell Snatch demonstrationPlay Alternating Dumbbell Snatch demonstration
2 sets, 40s, (rest 60s)
Time between exercises: 20s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2 sets, 40s, (rest 60s)
Time between exercises: 20s
Show Alternative Exercises
Dumbbell Overhead Lunge demonstrationPlay Dumbbell Overhead Lunge demonstration
2 sets, 40s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/17/2021, UTC


Last Updated: 11/2/2021, UTC

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