The 300 Dumbbell Workout is a full body workout using only dumbbells as your resistance. There are a couple of cardio-bursts thrown in to keep your heart rate up throughout the workout and each exercise alternates between a double-limb movement and an alternating-limb movement.
Remember to first do a dynamic type of warm-up movement for 2-3 minutes like jumping jacks. No weight is listed because, as a general program, you must determine your own weight to be used based on your current level of ability, i.e. not what you think you should be using; but what you should realistically be using!
Some common sense rules:
- Experiment to find your proper dumbbell weight.
- Always use a light weight (lighter that what you think you'd normally use) in your first workout using this program for reasons of safety and caution.
- Complete all 30 reps in a given exercise before you move to the next one.
Complete 30 repetitions for each exercise for a 300 rep total:
- Alternating DB bench press
- Dumbbell Squats
- Alternating Standing DB row
- Mountain climbers (cardio-burst)
- DB shoulder press
- Alternating DB lunge
- Lying DB Triceps extension
- Alternating DB Biceps curls
- DB squat and rotational swings
- High knee drill (cardio-burst)
*For animated exercise demonstrations with descriptions CLICK HERE.
2 comments:
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