DAY 1:
WARM-UP:
Cardio of your choice - 3 x 3-5 minutes
Plank Jacks - 3 x 20
Shoulder Taps - 3 x 20/arm
PREP:
A1) Overhead High Knee March - 3 x :30 seconds
10 lb dumbbell
A2) Supermans - 3 x 10
A3) Deadbug - 3 x 10/side
STRENGTH 1:
B1) Isometric Lunge Hold (+Dumbbell Biceps Curl) - 4 x 12 Reps
10-15 lb dumbbells (the video does not show the dumbbell curl**)
B2) 3-point Dumbbell Row - 4 x 10/arm
15-25 lb dumbbells
B3) Dumbbell Suitcase Carry - 4 x :30 seconds / side
heaviest dumbbell/kb you have (<60lbs)
STRENGTH 2:
C1) Kettlebell (or Dumbbell) Sumo Deadlift - 3 x 12 Reps
20+ lbs
C2) Dumbbell Incline press - 3 x 10
15-25 lb dumbbells
C3) Plank + Reach - 3 x :30 seconds
STRENGTH 3:
D1) Seated Arnold Press - 3 x 12 Reps
15 lb dumbbells
D2) Single Leg Glute Bridge - 3 x 15/leg
D3) Closed Grip (diamond) Push-up - 3 x 8
DAY 2
WARM-UP:
Cardio of your choice - 3 x 3-5 minutes
Jumping Jacks - 3 x 25
Mountain Climbers - 3 x 25/leg
PREP:
A1) Bear Crawl - 3 x :30 seconds
A2) Hip Bridge March - 3 x 10
A3) Bird Dog - 3 x 10/side
STRENGTH 1:
B1) Dumbbell Reverse Lunge - 4 x 8/leg
15-25 lb dumbbells
B2) Bent Over Dumbbell Row - 4 x 10
20-30 lb dumbbells
B3) Walking Plank - 4 x :30 seconds
STRENGTH 2:
C1) Single Leg RDL (Romanian Dead Lift) - 3 x 8 Reps/leg
15-20 lb dumbbells
C2) Dumbbell Hammer Curl + Overhead press - 3 x 10
10-15 lb dumbbells
C3) Lying Leg Raises - 3 x :30 seconds
STRENGTH 3:
D1) Dumbbell Lateral Squat - 3 x 8 Reps/leg
15-25 lb dumbbells
D2) Single Leg RDL (Romanian Dead Lift) Isometric Hold - 3 x :20 seconds/leg
bodyweight until form is perfected - then 10-15 lb dumbbells
D3) Dumbbell Skull Crushers - 3 x 15
10-15 lb dumbbells