Did What We Could
May 29, 2018
The Murph
May 29, 2018

Dumbbell-palooza!

  • When: 05/27/2018
  • Q: Fonda
  • Pax: Swag, Lady A, Crawfish, Peachy, Ginger, Chopped, Creole, Strawberry, Dolphin, Hitchhiker, Fonda, Cheese-It, Joker, Thumper, Lemons, Marvel, Click, Peyton, Corabelle, Beaker, Sisqo, Axel, Sporty Spice

DUMBBELL-PALOOZA!

We worked every single muscle in our bodies with Fonda’s full body 5-station dumbbell workout. A sweaty good time was had by all!

Warm up:

  • Arm circles
  • Air squats
  • Band raises (for shoulders and back)
  • Glute bridge

Workout (set a timer for 8 minutes per station; get in as many rounds in a station as possible):

STATION 1:

  • Band walking (20 steps)
  • Speed skaters (8/leg)
  • Reverse lunges (8/leg)
  • Mat hip thrust (aka weighted glute bridge) – 20 reps
  • Ball slams (10)

STATION 2:

  • Mat chest press (8 reps)
  • Mat fly (aka Hug the Tree) – 8 reps
  • Bent over row – 8 reps
  • Push ups – 8 reps
  • Superman holds – 30 seconds

STATION 3:

  • Shoulder-shoulder-thigh-thigh taps (plank variation) – 8 taps/shoulder and thigh
  • Shoulder press – 8 reps
  • Skullcrusher – 8 reps
  • Lateral raise – 8 reps
  • Scaption (aka thumbs up raises) – 8 reps

STATION 4:

  • Goblet squat – 8 reps
  • Split squats – 8 reps/leg (no weight)
  • Squat jumps – 8 jumps
  • Banded squats and curtsy lunges – 8/leg
  • Lateral step ups – 8/leg

STATION 5:

  • Alphabet
  • Plank jacks – 8 reps
  • Swimmers – 2 x 30 seconds
  • Hollow hold – 2 x 30 seconds
  • Bear hold – 2 x 30 seconds


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