This is a full body dumbbell workout (body weight options included) that will target every muscle group and an extra focus on the upper body to help you become stronger, build lean muscle, burn energy for hours after completing!
This workout has a total of two “Trisets” and one “Giant set.” To perform the “Trisets” you will perform all 3 exercise moves with 15-60 secs rest in between each move. That is one “set.” Then rest 30-90 secs between each set. In the giant set you will perform all 4 moves in the same fashion. the video the moves are timed for 45 secs and about 15 secs of rest between moves, and 30 secs between sets. Feel free to pause and rest as long as needed. Each set is to be repeated for a total of 3 rounds. You can go through the entire video and repeat twice, or repeat each section.
The weight I am using is 15 lbs x 2 dumbbells for your reference. I generally use 20 or 25 lbs, but went lighter for filming. Challenge yourself as heavy as you have access to and slow-paced, controlled, and full range of motion. If you have lighter weights than you would prefer, simply perform more reps and at a slightly faster pace.
TRISET 1:
BENT OVER ROW
FLOOR PRESS
OBLIQUE CRUNCH
TRISET 2:
BODYWEIGHT YW
PUSH UPS
BIKE CRUNCH
GIANT SET:
BURPEES
BICEP CURLS
LATERAL RAISES
PLANK
Options & key points:
● Bent over row: Core braced in this bent over position to avoid back pain! This move is performed with elbows close to the ribs, palms facing in. You can change the move up by performing with “elbows out” palms facing into the body.
Safer Joints: Single Arm Bent Over Row, support yourself with your other hands on your knee, or a bench/chair.
● Floor press: Elbows are at a 45 degree angle between your ribs and shoulders, not in line with your shoulders.
For body weight you can perform push-ups.
● Oblique crunch: You can perform holding weight or not. You could also choose another oblique crunch, such as a side crunch.
● Bodyweight YW: You can perform “prone,” lying down on your stomach. This will engage the entire back of the body. You could also perform only “YW” standing/kneeling/seated to focus on the upper back/shoulders/scapulae. If you are standing/kneeling/seated: don’t add weight, this move will turn into a bad postured overhead press and be unsafe for your shoulders. If you are in the “Prone” position you can choose to try it with light weights. These are small muscles and don’t need a lot of weight to be challenged.
● Push up: Keep your chin slightly tucked and shoulders pressed down. You can also perform the push up from the knees. If you have knee issues make sure to use lots of cushion. Wall push-ups are also a good alternative.
● Bike Crunch: You can choose to keep the head lifted and contract the core throughout, or lower the head, neck, and shoulders down each time. I would suggest alternating between the two to challenge the muscles in different ways, unless you notice any discomfort with one.
● Burpee: Safer joints option: Omit the jump. Squat, reach for the sky, come to the hands and step one foot back at a time to plank, then step one foot at a time up to stand.
● Bicep Curl: If you don’t have weights you can grab a towel, holding one end in each hand, and curl this way. Another option is to challenge the arms/chest/shoulders with “Prayer Pulses.” To do these press your palms and forearms together. Lift elbows from chin to chest height. Keep the elbows glued together the entire time!
● Lateral Raises: You can perform without weights. An option to make bodyweight more intense is to hold at the top, turn your palms facing away from you and pulse the back of the hand towards the back of the room.
Safer shoulders options, especially if using heavyweight, can be to bend the elbows and keep a 90 degree angle. Wrist and elbow stay in line.
● Plank: You can perform plank on the knees.
This workout is a great workout to progress in strength over time! I would suggest this type of circuit workout with dumbbells once a week if you really are wanting to increase lean muscle, along with bodyweight sessions and isolation sessions such shoulders, glutes etc. Overtime, aiming to increase reps then move up in weights!💪
To Your Success!
Nikki xoxo
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