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Listen to the Full-Body Dumbbell and Band Workout

Listen to the Full-Body Dumbbell and Band Workout
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Day 22: Full-Body Dumbbell and Band Workout

1

WARM-UP CIRCUIT

Perform the exercises in order with no rest between exercises or rounds.

Jumping jack-

2 sets, 30 sec (no rest)




Cross-Body Toe Touch

2 sets, 30 sec (alternating, no rest)




Arm circle

2 sets, 30 sec (no rest)




High knees

2 sets, 30 sec (no rest)




2

CIRCUIT

Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.

Dumbbell thruster

3 sets, 10-12 reps (no rest)




Dumbbell Deadlift

3 sets, 15-20 reps (no rest)




Reverse Lunge To High Pull

3 sets, 10-12 reps (right side, no rest)




Reverse Lunge To High Pull

3 sets, 10-12 reps (left side, no rest)




Biceps Curl To Lateral Raise

3 sets, 10-12 reps (no rest)




Dumbbell Shadow Boxing

3 sets, 1 mins (rest 2 min. )




3

CIRCUIT

Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.

Front squat, barbell front squat, kettlebell front squat

3 sets, 10-12 reps (no rest)




Squat Pulse

3 sets, 15-20 reps (no rest)




Banded Jumping Air Squat

3 sets, 8-10 reps (no rest)




3-Way Shoulder Raise

3 sets, 8-10 reps (no rest)




Hollow Body Abduction
Perform with a band looped around your ankles.

3 sets, 1 mins (rest 2 min. )




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