Welcome to Day 5 of Athletic Dumbbell! Todays workout focuses on Strength & Fitness exercises designed to challenge your body with more classical heavy weighted movements, Enjoy!

EQUIPMENT: Dumbbells

WARM UP

x2 Rounds
30sec SQUAT PULSE T = 2:1
30sec PLANK KNEE SLIDES T = 1:1
30sec TABLE TOP T = 1:1
no rest between rounds

30sec REST

MOBILITY

x1 Rounds
15sec ARM CIRCLES FWD
15sec ARM CIRCLES BWD
15sec STANDING GROIN MOBILITY
15sec DOWN DOG
15sec LYING ‘Y’ TWIST MOBILITY
15sec WIDE LEG FF ROTATIONS

30sec REST

CIRCUIT 1

x2 Rounds
12 x DB SUMO SQUAT PENDULUM T = 2:1 (45sec)
12 x DB CHEST PRESS T = 1:1 (45sec)
20 x DB SQUAT KNEE DROP T = 1:1 (45sec)
20 x DB V ROCK T = 1:1 (45sec)
1min rest

*1min rest between circuits

CIRCUIT 2

x2 Rounds
12 x DB SUMO SNATCH T = 2:1 (45sec)
12 x DB KNEELING SQUAT PRESS T = 2:2 (45sec)
10 x DB RDL ROW (SUPPORT) (L) T = 1:1 (30sec)
10 x DB RDL ROW (SUPPORT) (R) T = 1:1 (30sec)
20 x LEG LOWERS T = 1:1
1min rest

30sec REST

STRETCH

30sec Hold Each
CALF STRETCH DOWN DOG
LIZARD LUNGE (L & R)
SIDE STRETCH SEATED (L & R)
SEATED STRADDLE
LYING SPINAL TWIST

Amanda x