Grab a set of dumbbells and complete this full body workout for time.
Note, I didn’t say an overly active golden retriever! 😉
Cooper is simply enjoying the Aurorae Synergy yoga mat I was recently sent. It’s ideal for my indoor workouts with a non-slip grip on one side and microfiber towel on the other. Barefoot workouts for the win! I think you’ll find this one especially effective for your training.
Full Body Dumbbell Workout
If you have been a regular reader, you know I’m all about maximizing my time for workouts. Most exercises are compound movements, meaning more muscles are used, and in short, more calories burned.
When I program a workout, I consider time, muscle groups, symmetry, push/pull, and the previous day’s training. I like to program at least one explosive movement and include ab work within more complicated movements like renegade rows or push press, instead of traditional crunches.
For this workout, complete 5 rounds of the exercises listed for time, meaning as fast as you can with good form.
Video demo found HERE. This is an explosive “pull” with a “catch” at the end. Keep the dumbbell close to your body and transfer power from your lower half, upwards.
Video demo found HERE. Your goal is to keep your shoulders and hips parallel to the ground to force your ab muscles to activate. You can widen your feet for more balance.
Video demo found HERE. I’m using a kettlebell, but very similar. Keep your abs engaged throughout this movement. The heavier the weight, the more likely you are to do that, so test yourself!
Push-ups on Dumbbells
If you have wrist issues, I would avoid using the dumbbells and simply perform traditional push-ups.
Video demo found HERE. These are sneaky and when performed with a solid plank in tact, you should feel those ab muscles firing!
Most of my workouts target the entire body. I don’t split my days into upper and lower. Because I’m not doing the exact same exercises day in and day out (how boring!!), my body doesn’t feel worn down. Plus, I vary intensity, duration, and sequences just like in my 30 day training plan.
I hope you enjoy this convenient, full body workout as much as I did!