Planks, Pushups And Dumbbells
Workout Outline
This workout involves dumbbells and the work periods are based on whether you choose beginner, intermediate or advanced. This is a ‘timed’ workout
1. Underhand Dumbbell/Barbell Row
2. Pushups (or Assisted)
3. Reverse Planks
4. Extended Arm Plank
5. Bent Over Dumbbell Flies
6. Underhand Dumbbell/Barbell Row
7. Pushups (or Assisted)
8. Reverse Planks
9. Extended Arm Plank
10. Bent Over Dumbbell Flies
11. Underhand Dumbbell/Barbell Row
12. Pushups (or Assisted)
13. Reverse Planks
14. Extended Arm Plank
15. Bent Over Dumbbell Flies
Beginner: 20 secs work and 10 secs rest
Intermediate: 45 secs work and 10 secs rest
Advanced: 50 secs work and 10 secs rest
It is important to challenge your body during the work periods, but always work at the pace that you can handle.
Equipment Needed
Exercise Mat
Dumbbells
Always remember to keep your body hydrated before, during and after your workout
It is important to warm up before your workout by doing some dynamic movement
During the workout remember to breathe
Cool Down: by marching in place or doing some gentle jumping jacks
Don’t forget to stretch
Always practice safey first and make sure that your environmenet and any equipment are safe before you workout. Be sure to follow any doctor’s advice if you are being treated for any health conditions or are taking any medications. Make sure that all children and animals in the facinity are safe and that you exercise at a proper distance to avoid injury.