dumbbell BACK AND BICEP WORKOUT (30 minute)
Todays workout is a 30 minute back and bicep workout. I am using using two 20lb dumbbells. The format will be 40 seconds of work, with 20 seconds of rest for each exercise. It will be a total of 10 exercises doing 3x each exercise. Follow along for this killer back day !
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Workout Details:
2 arm db row. X3
Left arm close grip to elbows out x3
Right arm close grip to elbows out x3
Alternating hammer curls x3
Supermans x3
Db pullovers x3
Left Kneeling 1 arm db curl x3
Right kneeling 1 arm db curl x3
Db curl hold for 10 rep for 10 x3
Flyes to w’s x3
disclaimer: All information provided in this video is strictly for educational and entertainment purposes only. Please consult your physician or health care provider before preforming any type of exercise or physical activity Any actions performed in this video are at the viewers own risk.
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NO EQUIPMENT LEG DAY (30 minute)
Todays workout is a 30 minute no equipment leg day. Including calves, hamstrings, glutes and quads. Feel free to add weights for more of a challenge, but I guarantee you will feel the burn without.
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Workout Details:
50 secs work 10 secs rest
Perform each circuit twice before moving to the next
In and out squats
Slow squat to pulse twice
Sumo squat to calf raise
Knee ups to jump squat
Alternating reverse lunge to kick back
Alternating lateral lunge
Close front to back lunge right
Close front to back lunge left
Bulgarians right
Bulgarians. Left
Hip thrusts
Hip thrust pulses
Hip thrust holds
Hip thrust pulses
Hip thrusts
disclaimer: All information provided in this video is strictly for educational and entertainment purposes only. Please consult your physician or health care provider before preforming any type of exercise or physical activity Any actions performed in this video are at the viewers own risk.
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