FULL BODY DUMBBELL CIRCUIT

Session One

The following home session is designed to be performed using a single set of dumbbells and an interval timer.  Focusing on performing both an upper and lower body circuit when working your way through this session ensure movement quality is maintained through, and weight and recovery time is recorded. 

WARM UP


2-3 Sets X 10-20 Reps - Knee Hug March (Knee & Ankle)

2-3 Sets X 10-20 Reps - Shoulder & Arm Circles  (Forward & Back)

2-3 Sets X 10-20 Reps - Air Squat (Hip to Shoulder Width)

2-3 Sets X 10-20 Reps - Static Lunge Press

2-3 Sets X 8-10 Reps - World Greatest Stretch

SPECIFIC WARM UP


3 Set X 30 Sec - Jumping Jacks

3 Set X 30 Sec - Jacks

3 Set X 30 Sec - Overs Jacks

20-Sec Recovery Between Exercises

PRIMARY SESSION


A1: 2-3 Sets X 30 sec - RDL

A2 2-3 Sets X 30 sec - Bent Over Rows

Recover for 30-60 Sec Between Exercises


THEN


B: 2-3 Sets X 30 sec - Bulgarian Lunge (L/R Sides)

B: 2-3 Sets X 30 sec - OH Press

B: 2-3 Sets X 30 sec - Mountain Climbers

Recover for 30-60 Sec Between Exercises


THEN


C: 2-3 Sets X 30 sec - Sit & Reach Crunches

C: 2-3 Sets X 30 sec - Flutter Kicks

C: 2-3 Sets X 30 sec - Modified Hollow Hold

Recover for 30 Sec Between Exercises

COOL DOWN


5 min - Mobility & Foam Rolling

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