By Alex Meyers
Intermediate (2-3 years) | |
41 minutes/day | |
Build Muscle, Tone Body, Gain Strength | |
2 x Dumbbell, 1 x Dumbbell, Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 30s between rounds | ||||
1A.Twisting Standing Dumbbell Biceps Curl | 4 rounds | 30s | 30s | |
1B.Alternate Hammer Curl | 4 rounds | 30s | 30s | |
1C.Dumbbell Biceps Curl with Static Hold | 4 rounds | 30s | 30s | |
1D.Hammer Curl Across The Body AKA Pinwheel Curls | 4 rounds | 30s | 30s | |
Circuit #2 - 4 rounds Rest 30s between rounds | ||||
2A.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 30s | |
2B.One Arm Standing Dumbbell Extension | 4 rounds | 30s | 30s | |
2C.Dumbbell Floor Press | 4 rounds | 30s | 30s | |
2D.Push-Ups - Close Triceps Position | 4 rounds | 30s | 30s | |
Circuit #3 - 4 rounds Rest 30s between rounds | ||||
3A.Sprinter Sit up | 4 rounds | 30s | 30s | |
3B.Dumbbell Russian Twist (on Floor) | 4 rounds | 30s | 30s | |
3C.Dumbbell V-Crunch | 4 rounds | 30s | 30s | |
3D.Spiderman Plank | 4 rounds | 30s | 30s |
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